CFFM
20 minutes AMRAP of
10 Burpees
10 Thrusters @ 53/75
10 Toes-2-Bar
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CFFB - Westside Barbell Max Effort Bench Day
1.) Regular Grip Bench w/Chains 5-7 x 3-1
2.) "Negatives" Eccentric Only Regular Grip Bench 3-4 x 1
3.) DB Renegade Rows 5-7 x 8-10 AHAP
4.) One arm DB rear lateral raise 3-4 x 8-10 AHAP
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CFGames Prep, Phase II, Wk 4, WOD 17
SWOD:
Practice Muscle Up Progressions for 20 minutes
DWOD:
15 minutes AMRAP of
3 HSPU
6 Pullups
9 Pushups
12 GHD Situps
