CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

5 Rounds for time:

5 – Prison Burpees

11 – Kettlebell Swings (53/35)

25 Abmat Sit-ups

Hydrate/Stretch/Skill Work (practice L-holds or handstand holds)

For those of you unfamiliar with the CFC Prison Burpee, it was inspired from watching the prison special “Locked-up”. The prison Burpee is essentially a Burpee (minus the push up), however the feet are thrusted in and out (to the plank position) three times before jumping and clapping overhead. Apparently this is the prefered method in a narrow 6 foot cell.

Try to jump as high as possible at the top of each burpee.

“Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”

– Psalm 73:25-26
 

Be Strong! Jay and Janice