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CrossFit: "Cindy" AMRAP in 20:00 of 5-pull-ups, 10-push-ups, 15-squats.
Warm-up: JA's, 400 run, five rounds of WOD.
Level-2 & 3: Full ROM and minimum 15 rounds required for board.
Level-1: Bands and balls ok.
CF Moms2B: 10rds, assisted pull-ups, knee push-ups, ball squats.
Tree Frogs: AMRAP in 15:00, Taylor 20:00.
Tadpoles: AMRAP in 12:00.
Strength: 5 x 5 weighted ring dips.
Endurance: 3-mile run.
Pre-BUD/S: NO WOD or Endurance, Strength, 1000 wo fins, 1000 w fins, 1000 fin only backstroke (turtle back), 500 dp swim.
Coaching Notes:Elbows straight with chin above bar for pull-ups, chest to ground with elbows straight for push-ups, leave your head bobs and your excuses, squats are hips below knee line with hip completely open and standing erect at the top. If you want your name on the board then you will do a minimum of 15 rounds.
Congratulation's Jaime, Level-1 Cert, Puyallup, Wa.