Special J and MK ... Hero WOD "Randy" ... "Murph" is coming this Saturday, September 11th
CFFM
For time
Row 1000-Meters
50 Burpees
Row 1000-Meters
CrossFit Football - Off/Rest
CFGames Prep, Wk 6, WOD 22:
"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB
AQAP, 3x12 of ea:
KB Renegade Row
One arm supinated reverse ring fly
Triceps Kickbacks
One arm bent over reverse fly
One arm/leg RDL
One leg swiss ball leg curl
One leg revese hyperextension
Superman - Opposite Arm/Leg
Rest 5:00-10:00 minutes
Row 5k or CFE or CFFM DWOD
