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10
Mar

160311 Friday’s WOD

CF_WOD


Lifting: Every 30 seconds for 4 minutes:

  • 2 Power Cleans

*Choose weight. Go heavier than last week


Stength: 3x Back Squat Every 2:30 for 6 sets. Goal is a 3rm for the day.


Metcon: 3 RFT  15 min Cap

  • 21 Wall Ball
  • 15 Deadlift  225/155
  • 9 Burpee Pull-ups

Scale: 6″ reach burpees

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