CFFM WOD Friday 10.3.14 TGIF!!! (3-days to benchmark week)
Strength: Deadlift 1 x AMAP @ 80%. Testing out of the wave of 8's! Recalculate working max for next wave.
Conditioning: 8-min ascending ladder of 5 x WBS (20lbs/14lbs), 5 x KBS (24k/16k), 10 x WBS, 10 x KBS, 15 x WBS, 15 x KBS, 20 x WBS, 20 x KBS, continue adding five reps to each movement until time expires. Score total reps.
Extra Strength: Ring Dips x 50, partition reps as needed.
Strength: Deadlift 1 x AMAP @ 80%. Testing out of the wave of 8's! Recalculate working max for next wave.
Conditioning: 8-min ascending ladder of 5 x WBS (20lbs/14lbs), 5 x KBS (24k/16k), 10 x WBS, 10 x KBS, 15 x WBS, 15 x KBS, 20 x WBS, 20 x KBS, continue adding five reps to each movement until time expires. Score total reps.
Extra Strength: Ring Dips x 50, partition reps as needed.
