3.31.16 The Ensign- CF Football WOD

train like a princess

Warm up:

coach picks

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Strength:

Bench Press

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

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WOD:

From- Football WODs “The Ensign”

6 rounds for time:

3 min AMRAP

3 cleans (full) 155/110

6 push ups

9 air squats/dips

(do air squats on odd #’s and ring dips on even # rounds)

Rest one minute between your rounds.

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Cool down:

200 m walk