2.1.16

CFATB SofA

Warm up:

coach picks

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Strength:

Dead Lift

40% x 5, 50% x 5, 60% x 5

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WOD

4r4t

400 m run

20 AMSU

20 burpee box jumps 24/20

10 Sumo Deadlift High pulls 75/55

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Cool down: 200 m walk and roll out glutes and hammies

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Extra Credit: Work on Double unders

100 for the proficient athlete

75 for the so so

50 for the “uhhhh ok I suck sometimes”

25 for the “I can do 2 or 3″

100 UNBROKEN singles for those that just smack themselves with the rope repeatedly