DSC_2007

Don’t forget to post your scores to the CFN blog. We will be referring back to them.

A.┬áBack Squat – 5rm; 3 sec pause on the first two reps, – 5% or 5 rm x 5, -10% of 5 rm x 5, start around 65-70%
B. WOD choices:
“Alpha”
Run 400 meters
30 wall balls
10 Muscle-ups(bar or ring)
rest 3 min x 3

“Bravo”
Run 400 meters
30 wall balls
5 muscle-ups or 20 chest to bars or pull-ups
rest 3 min x 3

“Charlie”
Run 400 meters
30 wall balls
10-15 pull-ups or jumping pull-ups
rest 3 min x 3

“Delta”
Run 200-400 meters
30 wall balls
12-20 ring rows
rest 3 min x 3