Wednesday

CF WOD
Take 10 minutes to find your 1RM Deadlift
Then,
In Teams of 2, complete 3 rounds of:
20 Deadlifts (M: 225 lbs, W: 155 lbs))
Max Double Unders

One partner sets the pace with the deadlifts and the other ones completes as many double unders as possible until their partner is done with the DLs. The score is the total time minus both partners double unders. The lower the score, the better.

CF LITE WOD

“Gallant”
Complete the following for time:
Run 1 mile with a medicine ball (M: 20 lbs, W: 14 lbs)
60 Burpee pull-ups
Run 800 meters with a medicine ball (M: 20 lbs, W: 14 lbs)
30 Burpee pull-ups
Run 400 meters with a medicine ball (M: 20 lbs, W: 14 lbs)
15 Burpee pull-ups

image_1A lot of work being done in the 8:30 class
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