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WOD For: Thursday, October 04, 2018

MAXCF

Training

EMOM 20:

Min 1 & 2: 20/18 Cal Row + AMRAP Ring Dips

Min 3 & 4: 200M Run + AMRAP Strict Pull ups

Cash Out

3 Rounds:

30 Flutterkicks

30 Hip Touches

MAX45

Strength

Deadlift 6-4-4-2 (2111)

Rest 1:30 between sets

Training

4 Rounds:

15 Push ups

10 DB Deadlifts 50/35

1:00 Max Cal Airdyne

1:00 Rest

MAX30

AMRAP 16:

20/15 Cal Airdyne

10 Push ups

10 Jumping Squats

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