Coach Dan’s Sunday Spotlight 3.12.2017

Good Afternoon CFTP Peeps, 17.3… Was a surprise. It was interesting to see everyone’s reactions. For the most part it was, “Castro is a prick!” or “Squat snatches?! That’s stupid!” or “Crap, I don’t know how to do a squat snatch.” For me, I love this WOD for a number of reasons. The first is Read more about Coach Dan’s Sunday Spotlight 3.12.2017[…]


WOD 20-15-10 Box Jumps 24/20 Shoulder to Overhead 95/65 Run 200 Meters after each round SWOD Handstand Pushup work and mobility SPARTAN Run 800 Meters 100 Meter Sled Push 135/90 Run 600 Meters 80 Meter Bear Crawl Run 400 Meters 60 Meter Crab Walk Run 200 Meters 40 Meter Alligator Crawl


WOD 20 Overhead Squats 95/65 50 Double Unders 20 Hang Power Cleans 135/95 50 Double Unders 20 Front Squats 155/105 50 Double Unders All Barbell work must be done unbroken. Each time you break you must complete 5 bar hopping burpees before you continue. SWOD 500 Meter Row For Time SPARTAN Assault Bike 300 Calories