CFE:

MOB

DYNWU

5 Rounds. Each Round begins every 4M for 20M.

400m Run

40 DU

20 Pushups

Rest in Remaining Time in each Round

 

 

 

CF:

MOB/DYNWU

 

A. Front Squat

4 by 10.  Increasing Load to No More than 70% on Last Set

 

B. 3 by 6-12 of Each. Strict Pull-up and Ring Dip.

 

C. Partner WOD: For Time

800m Weighted Run

80 Push Press (95/65)

80 Hang Cleans (95/65)

800m Weighted Run

80 KBS (53/35)

80 Goblet Squats 

800m Weighted Run