-It’s been a long week, but don’t smear food on your face
Strength:
Front Rack Step Ups 75/55#
4 Rounds of 40secs on – 20secs off
WOD:
3 Rounds
300m Row
15 Ring Dips
rest 3mins
4 Rounds
40m Shuttle Sprint (10m Intervals)
4 Bar Muscle Ups
rest 4 mins
5 Rounds
5 Deadlift 255/175#
10 Burpees
Weightlifting:
Jerk
1RM for Day
then 80% x 1 x 3
2 Position Snatch (floor + mid thigh)
65% x (1+1) x 3
2 Position Clean (floor + mid thigh)
65% x (1+1) x 3
Pause Front Squats- 3secs
60% x 2 x 20
3 rounds
Hips Extension x 10
GHRs x ME
CFWT WOD
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