Whole Life Challenge (Starts Sep 13th)
CLICK HERE TO JOIN CFW CHALLENGE TEAM
The Pandemonium Project – Sept 12th
Sign-up sheet at the gym, deadline is Saturday!
WOD
Five sets:
6-8 Strict Supinated Pull-ups
As heavy or as difficult as possible; rest 30 seconds
6-8 Ab Wheels
Rest 60 seconds
9 minute AMRAP:
40 Double Unders
30 Abmat Situps
20 Kettlebells Swings (53/35)
Extra
Clean – heavy single then 2×1@90% of single
Clean Pull – 3RM then 2×3@90% of 3RM
This is 3RM with perfect technique. No heavier than 1RM clean.