Strength for Week of 111003
weighted pull-ups
Weighted ring dips
3,3,3,3,3
ShedKickers for Week of 111003
CFWE SK
buy-in & cash-out = 5 15′ rope ascents
21-15-9
deadlifts – 275
ctb pull-ups
SK1_
For time:
100 burpee pull-ups
10# vest & high bars not optional!
SK2_
5 rounds for time of:
6 muscle-ups
20 back squats – 135
SK3_
For time:
45 squat snatch – 95/65
45 hspu
45 pull-ups
CFE:
10 rounds:
C2: 30 seconds on
Run: 200 m sprint
Recovery: 60 seconds
Record:
C2: Total meters rowed
Run: Total run time
