Last man standing in the plank holds today..coach Jen takes the crown!
“Air Force WOD”
20 thrusters 95/65
20 SDHP
20 push jerk
20 OHS
20 front squats
16 min AMRAP
**4 burpees at the top of each minute**
rest 2 min
4 min tabata mash up of
sit ups and plank holds
It’s okay.. Coach Dan.. next time!
4 minutes of work .. 1 min rest
run a 400m with the remaining time complete max reps of the following:
box jumps
front squats 95/65
overhead plate lunges 45/25
ring rows
HSPU
April 5th CCP will be offering a FREE COMMUNITY WOD at 9am!! We will be teaming up with RED BULL to kickoff a SPRING FAT LOSS CHALLENGE as well as bring awareness to the community about “WINGS FOR LIFE”
Wings for Life is a not-for-profit spinal cord research foundation. Our mission is to find a cure for spinal cord injury. We fund world-class scientific research and clinical trials around the globe aimed at healing the injured spinal cord. There will be a world wide run on 5/4/14 and we want to tell you how you can either help the cause or join the run or BOTH!
So what to expect..
A great WOD that you can bring anyone too, Free food, Free red bull samples, a DJ, and a great time for the entire family!
More details to follow! Get ready to kick off spring in a major way! 
14min AMRAP
60 calories rowing / 800m run
50 t2b
40 wall balls 20/14
30 power cleans 135/95
20 mu / (bar or ring ) / 20 c2b pull ups
