Warm up:
1 mile run
10 hill sprints
50 double unders
25 box jumps
15 toes 2 bar
15 hanging twists
15 cherry pickers ( more of a stretch)
and forgot the last 2
I didnt get to do the WOD there today because they wanted me to do the Crossfot fundamentals which ive done at the cert and over and over again but that was ok i dont mind here was the WOD
3 RFT
33med ball cleans
22 burpee jerk ( 8lbs in each hand)
12 snatch balance ( start with bar behind neck basically coming down into ohs)
100m sprints
crazy!! i plannd to do it at home minus the sprints and because ive been comsistant with WODS, but i passed out for a 3 hour nap with kids because jeremiah was up al night.
I dnot know if its age or just being up allot with J some nights but i feel pretty good wit everything overall.
Teh atmosphere at CFSF is great but its still a distance for me so im trying it for a month, i think if its gets harder with jesse here we will def upgrade our garage, im confident enough that i will push myself threw WODS, well see
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