Friday August 15, 2025

Warmup

1:30 bike/row

10 banded face pulls

10 banded straight arm pull downs

10 banded hollow body pull downs

10 air squats

10 squat jumps

10/side bent over row

10/side overhead press

5 goblet squats

5/side thruster

10 kip swings

Mobility

Child’s pose 1:00

Couch stretch :30/side

Skill/Strength

CF Games 25.10 (BHCF edition)

For time:

Wallballs 9/15/21

Strict Pullups 3/6/9

Followed by:  50 walking overhead lunges (medball)

F:  9/12/15 ring rows

P1:  as written

P2:  2/4/6

C:  heavy wallballs 10/20/30; strict pullups 6/9/12; 45/25 plate walking overhead lunge

WOD

CF Games 25.2 (BHCF edition)

20 DB shoulder to overhead (10r/10l)

40 double unders

20 toes to bar

40 double unders

20 DB shoulder to overhead

40 double unders

20 toes to bar

40 double unders

20 DB shoulder to overhead

Choose your own DB weight.

F:  single unders; situps or v-ups instead of toes to bar

P1:  as written

P2:  20 DU; hanging knee raises

C:  50/35 DB; begin with 10 wall climbs