Day 3
WOD 160727
warm-up – Coach’s Choice
A. 8 x 30/30 row @ 80-90% aerobic effort
rest and prep… B starts @ 15:00 on timer
B. CFG Masters/Teens Event 1 – RedShed Version!
AMRAP 20:00 @ 80-90% effort
8 deadlifts… barbells not to exceed 335/205
40 GHD sit-ups (60 abmats)
80 double-unders (50 bjsd @ 20”)
4 rope climbs (12 pull-ups + 12 t2b/k2e/hkr)
80 wall balls
4 rope climbs (12 pull-ups + 12 t2b/k2e/hkr)
80 double-unders (50 bjsd @ 20”)
40 GHD sit-ups (60 abmats)
8 deadlifts… 335/205
C. post WOD body maintenance
