Hungover from our CFC St. Patty Wod?? lol well we say shake it off and come WOD :)!!!!
CF WOD:
Strength: Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Then…
2 Rounds:
15 Cal Row
15 Med Ball situps (20/14)
15 Ground to Overhead (135/95)
then… immediately
2 Rounds
8 Barbell Rows
6 Shoulder press
8 Glute Ham Raises