Time for a good "Chipper WOD" ...
CFFM >
For time
30 Squat Cleans @ 95/135
Row 1000-Meters
50 GHD Situps
50 GHD Hypers
Run 800-Meters
Five rounds of Cindy*
[*5 pullups/10 pushups/15 air squats]
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CFFB >
WSBB Max Effort Bench
1.) 4-board Bench w/chains, 5-7 x 3-1
2.) DB Floor Press, Alternating L/R, 50lbs x 3 x max reps
3.) Supine Rope Pullups, feet elevated x 3 x max reps
4.) Rotator Cuff Internal/External Rotation L/R x 3 x 15
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CFG Prep Phase II, Wk 10 >
SWOD:
Face-2-Wall Handstand Holds + Pushups, 4 x max time/reps
~ Superset with:
Weighted Chinups (palms facing in), 4 x 3 AHAP
DWOD:
"Barbara"
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CFE > Off/Rest
