CFT Warm-up Drills  plus 3 RNFT~ 5 Med Ball Cleans (20/14#) Walking Lunges w/ Med Ball – length of mat and back WOD: 3 RFT~ 50 Russian KB Swings (53/35#) 30 T2B 15 HSPU Extra Credit: 5 mins of Turkish Get-ups (If form is perfect – go up in weight) “Can the Meat Be My

CFT Standard Group Warm-up and Mobility plus 3 Prowler Pushes down driveway and back (add weight each round) then “Burgener Warm-Up” WOD: Advanced – 7 RFT~ Intermediate – 6 RFT~ Beginner – 5 RFT~ 5 Hang Squat Snatch @ 65% of 1RM Snatch 10 Burpees EXTRA CREDIT: 50 Hip Extensions (Hip v Back Extension) And

CFT Standard Warm-up and mobility WOD: 25 Wall Balls (20/14# – 10′) 40 KB Swings (53/35#) 40 GHD Sit-ups 25 Wall Balls 40 Deadlifts (185/115#) 40 T2B 25 Wall Balls “You Don’t Run to Get in Shape, You Get in Shape to Run”1970-01-01