“Deuces Wild” CFFM WOD 3 rds of 2 min max rep rope climb ascents 2 min max rep wall ball shots 2 min max rep burpees * 2 min rest between rounds ---------- Cool-down: jog 1-mile + stretch ---------- CFFB SWOD Power Snatch 1, 1, 1, 1, 1, 1, 1 DB Renegade Rows 3 x max reps, AHAP ---------- CFFB DWOD Complete: 10 x 10 yard sprint then... 100 Toes to Bars ---------- CFG PREP 1.) 20-minute PT/ROM Drills 2.) Sprint Intervals: 5 x 800-Meters every six (6) minutes,max effort 3.) Yoga/Eccentric Stretch for 15 minutes + 50 x GHD sit-ups, 50 x GHD back extensions
