Strength:
Clean

Conditioning:
15-11 KBS
10-6 T2B
5-1 Bar MUs

Cash Out:

1 min max cal on AirDyne

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Competition Prep WOD (7:30pm-9:00pm)  *for experienced CF athletes training for competitions; structured format is provided and a trainer will be present but not leading the group and giving formal instructions like a regular class; please email SMCF with questions*

A.  Three sets not for time

Muscle Ups x  3 – 7 reps

GHD situps x 15 reps

Handstand Walk x 10 to 15 meters

B. Three sets of

Deadlift x 4-5 reps

* 2 minutes rest between each set

C. Complete as many rounds and reps as possible in 3 minutes of:

6 Burpee Box Jump Overs – 24/20

9 Deadlifts – 185/135

12 Push Ups

Rest exactly 4 minutes then…

Complete as many rounds and reps as possible in 4 minutes of:

6 Burpee Box Jump Overs – 24/20

9 Deadlifts – 185/135

12 Push Ups

Rest exactly 4 minutes then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Burpee Box Jump Overs – 24/20

9 Deadlifts – 185/135

12 Push Ups

photo 2(9)

Comp Prep Class.