A. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets
21
|
18
|
17
|
17
|
B. EMOM 10:00 – 1 muscle-up w/10# ball btw your feet
C. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets
16
|
15
|
16
|
15
|
D. EMOM 10:00 – 1 muscle1 muscle-up w/10# ball btw your feet
PM
A. CFG Open WOD 11.3
AMRAP 5:00
Squat clean and jerk (165#)
50 reps
Rest 10-15min then B
B. Dumbbell “Fran” (45#)
5:57
C. post WOD maintenance
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