Front Squats3 rep max Post max load to comments CFE WOD (3+ hours after main WOD): Choose a sport:Run, Row, Bike, Swim Run: 2 milesRow: 3KBike: 5 milesSwim: 800m Do distance with a 20:10 format. 20 seconds of work, 10 seconds of rest until distance is complete. 10 seconds of rest is “stop rest”, no forward motion. Post total work time to commentsRead more

For Time Run 400m 15 Pull-ups 12 Deadlifts (185/115) 9 Handstand Push-ups 3 rounds Post time to commentsRead more

300 Double Unders For Time Post time to commentsRead more

“Sister” 30 Box Jumps (20″) 25 Knees to Elbows 20 Overhead Squats (65/45) Run 400m 5 rounds for time Post time to comments Compare to 03 DEC 08Read more

Rest DayRead more