Today will be a strength day at CFWS.  We have stations set up for the following exercises:

• Bench Press (when was the last time you did this exercise?)
• Back Squat
• Strict Overhead Press

We also will have the parallettes and GHD’s available for core strength training.

The Workout will go as follows:

Warm Up

• Samson Stretch 1 fwd/bkwd
• Spiderman Floor Crawl 1<–>
• Low Skip 1<–>
• Side Shuffle 1<–>
• High Knees 1<–>
• Butt Kickers 1<–>
• High Skip 1<–>
• 10 x Shoulder Pass Throughs
• 10 x OHS w/ PVC @ wall
• 10 x Burpee

Strength Component

• Back Squat 8,5,5,5
• Bench Press 8,8,8,8
• Press 8,5,5,5
• GHD Situps 10,10,10,10
• GHD Back Extensions 10,10,10,10
• Parallette Shoot Throughs 10,10,10,10
• 60 Seconds Cumulative — L-sit

This WOD can be completed in any order; there should be at least 2 minutes of rest between each set of strength training.  Coach JP and coach Porter, D. will facilitate your workouts.  Feel free to drop in between the hours of 4PM and 6PM today for your WODs.

Have a great workout today — GET STRONGER!!!

RL