Friday Oct. 23rd WOD

CFWU

For time:

135 lb Squat clean, 10 reps

50 GHD Sit ups

Squat clean, 8 reps

40 GHD Sit ups

Squat clean, 6 reps

30 GHD Sit ups

Squat clean, 4 reps

20 GHD Sit ups

Squat clean, 2 reps

10 GHD Sit ups

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