CFFM WOD:
"WBS/DU Ladder"
10 minute running clock.
Start with 10 WBS + 10 DU's.
Add 10 reps each round.
10/20/30/40 ... etc.
Continue as far as you can working up the ladder and adding reps for 10 minutes.
We count EVERY rep completed in the given time!
Rx'd weights = 14lbs/20lbs
Scaling: Singles multiplier is x5 ... 50/100/150/200 ... etc.
CFFB SWOD:
A. & C.)
10-Rep Squat
Use your 5-RM squat for this wod.
Do as many reps as possible ... put the bar in the rack, rest ... do another rep ... continue until you reach 10.
Rest as long as needed between sets.
CFFB DWOD:
Complete 5 rds for time of
1 Press @ 90% of 1RM
1 Strict Pullup
1 Press @ 90% of 1RM
3 Strict Pullups
1 Press @ 90% of 1RM
5 Strict Pullups
