Strong Women = Sexy ... at least that's how we see it @ CFFM.
CFFM WOD:
"Rectumlinear"
Round 1 for time:
Row 200-Meters
9 Pull-Ups
21 Bench Press @ 65%/100% b.w.
Rest 5 min.
Round 2 for time:
Row 400-Meters
15 Pull-Ups
15 Bench Press @ 65%/100% b.w.
Rest 5 min.
Round 3 for time:
Row 600-Meters
21 Pull-Ups
9 Bench Press @ 65%/100% b.w.
CFFB DWOD:
AMRAP in 15 minutes of
3 Power Snatches @ 75% of 1-RM
2 rds of 3 pull-ups, 6 push-ups, 9 box jumps @ 20"
CFFB SWOD:
Amateur
Squat 3x5 add 5lbs from last wod
Bench 3x5 add 5lbs from last wod
Collegiate
Weighted Step-Ups 5 x 12 [6 reps each leg]
