Friday, February 4 “Dead Reckoning” CFFM WOD 3 rounds for time of Deadlift x 10 @ 155#/275# Burpees x 25 Double Unders x 50 ---------- CFFB SWOD Bench 8 x 3 @ 75% 1-RM w/:45 sec rest One Arm Dumbbell Rows 3 x Max Reps, AHAP ---------- CFFB DWOD “The Ensign” AMRAP in 3 minutes of 3 x Power Clean @ 155# 6 x Pushups 9 x Air Squats/Ring Dips *Perform air squats on rounds 1, 3, and 5. Perform ring dips on rounds 2, 4, and 6. *6 rounds resting 1-minute between the 3-minute rounds. ---------- CFG Prep, Phase III, Wk 5 1.) ROM Drills & 1 mile warm up run 2.) WOD (For time/100%) 1,000M row + 50 x Thruster (95#) + 1,500M row + 50 x Burpees + 2,000M row 3.) Interval Sprints 8 x 200-m every three minutes
