Rock hard glutes ... everybody want 'em!
CFFM WOD:
"Glutes"
AMRAP in 15 minutes of
Weighted Walking Lunges, 100-ft @ 33/45
GHD Hip Extensions, 15 reps - hold one count at top of each rep
*Finisher - 100 KTE (rest as needed to recover from wod then perform 100 knees to elbows for time)
CFFB SWOD:
(A) Strict Chin-Ups, 3x max reps; Handstand holds, 5x max time
(C) Rack Jerks 1, 1, 1, 1, 1, 1, 1; Bench "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest
CFFB DWOD:
Perform two (2) Power Cleans on the minute for 15 minutes
*Use a maximal weight, 85 + % of 1-RM
*Foul = perform one burpee for every miss on the spot
*Record weights used and number of completed rounds
