BRING A FRIEND WEEK—-each friend that you bring will get you a point for your Intramural Open Team. Please make sure to remind the coach to make not of it.
Strength: (Clean Complex)
E1:30MOM x 12 min:
High Hang + Hang + Floor
Squat Cleans
*Start at 40% and build each set
LF Condo:
In a 12 minute window:
2k Row
+
Max Burpees Over the Rower
WOD: "CF Open 17.2"
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
RX: 50/35 lb DBs
LF/FW: Sub Knee Raises and Jumping Pullups (35/20 on DBs)
