01.14.11

CFFM DWOD >
3 rounds for time of
Run 400-Meters
30 OHS @ 75lbs/45lbs
21 Pullups

Rest 5-10 minutes then
*Core Work: 50 GHD Situps + 50 GHD Hip Ext. + 50 Toes2Bar
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CFFB SWOD >
20 minutes from Gymnastics WOD Library
CFFB DWOD >
Complete:
Row for 5 minutes at a 20 stroke per minute pace
then...
As many rounds as possible in 7 minutes of:
50 yard Farmer's Carry - as heavy as possible
then...
Row for 3 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post meters rowed & total rounds completed to comments.