Monday, June 17
WOD
Happy Father’s Day!
Join CF MVA for our 10 Year Anniversary Party on Sunday! Please RSVP using the following link: RSVP
Warm-up:
:30 Air bike @ 60-65/50-55 RPM
:30 Deep squat
:30 Air bike @ 65-75/60-70 RPM
:15 Top down deadlift
:15 Muscle clean
10 Leg swing
4 Up down dog + walk dog
4 Burpee over bar
Warm-up HPCL
WOD:
Every 3 minutes for 21 minutes:
:30 Max Calorie Air Bike
:30 Hang Power Clean (Use same load as last week or ~70%)
:30 Lateral Burpee Over Bar
*These should be all out efforts since there is a 1-1 work to rest ratio!
Mobility:
:30 Dragon
:30 Lizard
1:00 Straddle
