Thursday Oct. 22nd WOD

CFWU

5 rds max reps of

body weight bench press

pull ups

body weight back squat

Wednesday Oct. 21st WOD

Warm up Row 500m

Deadlift 1-1-1-1-1-1-1

C/O

3 sets of 30 sit ups

Tuesday Oct. 20th WOD

Warm up row 500m

Shoulder press 1-1-1-1-1

push press 3-3-3-3-3

push jerk 5-5-5-5-5

Monday Oct. 19th WOD

CFWU

21-18-15-12-9-6-3

Handstand Push ups

Pull ups

Saturday Oct. 17th Team WOD

CFWU

WOD

As a team complete: (each teammate must do equal rowing and running)

Row 2000m & 150 Wall Balls (20lb and 14lb)
Run 1600m & 300 DLHP (53lb or 35lb)

CFWU

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Cash Out
Row 250 x 4

Thursday Oct. 15th WOD

CFWU

WOD

"Daniel"
50 Pull ups
400m run
95lb Thrusters, 21 reps
800m run
95 lb Thrusters, 21 reps
400m run
50 Pull ups

Cash Out

25 GHD Situps/ 25 Back Extensions