STRENGTH : 5 Rounds For Quality!
- 100’ Double DB Farmer Carry (100% BW)
- 20 Banded Lat Press Downs
Partner WOD : 10 Rounds For Time!
- 10/8 Calorie Echo Bike
- 5 Synchro Double DB Devil Presses (50/35)
STRENGTH : 10-MIN E2MOM
- 10 Strict Presses ( @ 60% )
WOD : CinDT 5 Rounds For Time!*
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
*1 Round of “Cindy” E90sec starting @ 0
Rx(135/95) +(165/115) S(105/75)
STRENGTH : 15 Rounds For Quality!
- 1 Heavy Squat Clean ~E45sec
[ As Heavy As Possible - Goal NO Fails ]
May pull from hang or ground.
WOD : 2 Rounds For Time! (x:3)
- 20 Pull Ups +(10 Bar Muscle Ups)
- 25 Deadlifts (225/155) s(185/125) +(275/195)
- 400m RUN
** 3 MIN Rest Between Rounds **
RCF Baseline 2.4 WOD : 1000m ROW For Time!
Then Immediately into 5 Rounds of…
- 15 Plate Burpees
- 20 Plate Squats
- 25 Plate Russian Twist Taps
- 30 OH Plate Lunges
- 35 Shoulder Taps
- 40 Plate On & Off’s
[ 30-MIN CAP Including Row ]
s(25/20) Rx(35/25) Rx+(45/35)