photoCFE:

MOB

DYNWU

WOD:

100 DU Buy In

then:

4 Rounds

800m Run

12 Goblet Squats

250m Row

 

CF:

MOB

DYNWU

A. Back Squat

1 by 10 @ 60%/1 by 8 @ 70%/ 1 by 6 @ 75%/ 1 by 4 @ 80%

 

B. Front Squat

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

 

C. For Time: 12M CAP: If NOT Completed Score Total Reps

50 Pushups

40 KB Swings (2/1.5P)

30 Cal Row

20 GHD SU

10 Bear Complex (135/85)

 

D.  $$ Optional Stretch $$

Foam Roll

2M Legs up a Wall

2M Pancake Split Hold

2M Pigeon Hold Each Side

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