Got Double Unders?? ... work it T.O.Y.!
If you missed last Friday's "Rankly Nasty" you get to do it today!
CFFM WOD
"Beatdown"
For time:
21-15-9-15-21
WBS @ 14lbs/20lbs
Ring Push-Ups
D/U's
CFFB SWOD
Amateur:
Deadlift 5-RM (add 10lbs from last WOD)
Deadlift 5-RM (add 10lbs from last WOD)
Max rep pull-ups, 3 sets, rest 1-min.
Collegiate:
Weighted Pull-Ups 3, 3, 3, 3, 3, 3
CFFB DWOD
For time:
20 DB Thrusters @ 50lbs
Sprint 100-M
15 DB Thrusters @ 50lbs
Sprint 100-M
10 DB Thrusters @ 50lbs
Sprint 100-M
5 DB Thrusters @ 50lbs
Sprint 100-M
