CFP: Please join us for our annual “Robert Rosas” WOD
In memory of Border Patrol Agent Robert W. Rosas.
Rosas
For Time
2.55 Mile Run
51 Push-Ups
51 Sit-Ups
51 Kettlebell Swings
51 Wallballs
51 Double-Unders
Warm Up
2:00 Cardio Choice (Bike or Row Suggested)
Then immediately into…
3 SETS
10 Glute Bridges
10 Dead Bugs
10 PVC or Empty Bar Good Mornings
5 PVC or Empty Bar Deadlifts
4 Lateral Up Downs over PVC or Bar
Into…
2 SETS (time depending)
5 Deadlifts @ Light Load
3 Lateral Burpees Over Bar
*Move right into the Barbell Skill Session with a light bar after the warm-up
Deadstop Deadlift
5×3
Deadstop Deadlift @70-80% or RPE 8
(Score is Weight)
FREEDOM (RX) – CFG 8.4 HEAVY
5 ROUNDS FOR TIME
5 Deadlifts (315/225)
10 Lateral Burpee Over Bar
(Scored by Time)
TIME CAP: 10:00
INDEPENDENCE
5 ROUNDS FOR TIME
5 Deadlifts (275/185)
10 Lateral Burpee Over Bar
(Scored by Time)
LIBERTY
5 ROUNDS FOR TIME
8 Deadlifts (Moderate)
8 Up Downs
(Scored by Time)
OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose (each side)
1:00 Banded Hamstring Stretch (each side)