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 ===================================================================
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.
