CFDF Birthday Bash
WOD #1
“Dog Chipper”
500m Row
40 Dumbbell Thrusters 35#/25#
30 Burpees to bar
20 KB Swings 53/35
10 HSPU
500m Row
WOD #2
“The 3 minute progression”
3 Minute Cap Per Movement
3 minutes to establish:
Front Squat Max – Rig is Allowed
Thruster Max – Rig is Allowed
Clean & Jerk – Rig is NOT Allowed
WOD #3
“FIGHT GONE DOGGY STYLE”
5 rounds for reps
1 minute max reps each movement
Wall Balls 10ft/9ft, 20#/14#
Chest-to-bar Pull-ups
Shuttle run 5m (each length = 1 rep)
Rest
Then after a 2 minute rest go directly into WOD #4
WOD #4
“Snatch and Push”
21-15-9
Snatch, 95#/65#
Push-ups
10 minute cap
