Thursday - CF WOD

Got to Evansville Indiana this afternoon...got a chance to hang with some good friends...and then it was time to train

Warm up:
Run 600m
Hip and shoulder mobility

Strength:
Box squat 3 x 5
315 x 5 / 315 x 5 / 335 x 5

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Rest 5-10 min
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WOD
"The Good Doc"

Run 600m
15-12-9
Hang Clean & Jerk (115)
Burpees
Box Jumps (24")
Run 600m

Completed in: 12:53

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Rest 2-3 min
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Cash out:
50 Toes 2 Bar


This was my second attempt at programming, and it was the first exposure for the 3 others WNBF Pros I trained with...they loved it.

Then it was time to help run 2 functional training classes at The Diet Doc, tons of great people doing great things.
All in all, it was a great day