Wednesday November 8, 2017

CFIS Logo.png

(Competition / Glycolytic)
Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 MB squat cleans, jog down and back 10 MB to chest good mornings, jog down and back 10 tubing back flies

WOD

In teams of two, partners alternate whole sets to complete 5 sets for each athlete of:

400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts (@65% 1RM)

Your rest is the time it takes your partner to complete their set.

Your goal while working is to push at a high intensity while maintaining ideal form and technique.