MK crushes her first Strongman competition!!!
CFFM
Learn & Practice the Split Jerk
2, 2, 2, 2, 2, 2, 2
Assistance Strength Work
Handstand Holds, 4 x Max Time
Weighted Pullups, 4 x Max Reps & Load
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CFFB
SWOD:
Deadlift 315lbs Max Reps in 1-Min.
DWOD:
3 rds for time of
12 DB Power Snatch Left
12 DB Power Snatch Right
12 Pushups
25 Double Unders
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CFG Prep, Wk 4, WOD 14
SWOD:
Back Squat 5 x 5 @ 85% of 5RM [Refer to 10.11.10]
DWOD:
"The Volkswagon"
For time: 21-15-9
Bench Press*
Pullups
*Men use 100% of BW, Women use 80% of BW
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CFE
6 x 400-Meters, 2 min rest, all within 3-sec.
