FOOTBALL WOD Sunday 10/3

Sunday Open Gym- For Fire Breathers Only- 10/3/10


Warm-up

800M Run
1x CF Warm-up

WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Dead lift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF F