Classic CF – CompetitorWOD

Haley

Warm-up
Take turns running 400m on the air runner and warm up the muscle up and burpee box jump

Strength
1. Back Squat
10-8-6-4-2
70-75-80-85-90% of 1 RM

2. Push-press
10-8-6-4-2
70-75-80-85-90% of 1 RM

WOD
12 Minute AMRAP
5 Muscle-ups
7 Front Squats (205,145)
9 Burpee Jumps

Regional 185,115
Open 135,95

Ca$hout
1000m Row
50 GHD Sit-ups

1 Comment

  • Ben Brauer

    09/05/2017 @ 1:27 pm

    Squat: 275-355
    Push Press: 95-155
    WOD: 3+5 Rx
    Ca$$$hout: 3:45.2 on row – 4 sets for GHDs

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