STRENGTH:
DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00
Post loads to comments. Rest 5:00-10:00 then perform CF WOD.
CF WOD:
Two rounds for time of:
3 Muscle-ups
15 Wall-ball Shots, 20/14 pounds to a 10' target
21 Toes-to-bar
100' Farmers Walk, *70/35 pounds per hand
Post time to comments. *Regionals athletes use 100/70 per hand for farmers walk.
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