CFE:

Dynamic/MOB WU

Tabata’s

CF:

Be sure to check the Website later tonight to see the Release of 2013 CF OPEN WOD!! 13.1

A. Donkey Kick WU

B. MOB

C. Butterfly Pullup/Muscle Up

D. Back Squat as Deep as Possible 3 sets of 10  (205/145)

Then: 10M to Complete As Work as Possible

15 Pullups

25 CTF Pushups

35 Abmat Situps

45 Air Squats

55 KB Swings (53/35)

65 OH Plate Lunges (45/25)

75 Burpees

*** Score Total Reps Completed or Time if all is completed.

LV1: BS(65/35) JPU/Knee PU/(20/18)/(20/5)

LV2: BS(95/65) Band PU/Knee PU/(25/20)/(25/10)

LV3: BS (155/105) Band PU/(35/25)/(35/15)

LV4: Rx’d