Wednesday June 17, 2015

There are many ladies from CFB sign up to participate in No Baby Leave the Socks On, an all-Women's competition in Burleson on August 8th.  In an effort to help them set a benchmark for improvement, we are going to complete the three WODs they will be doing at the competition.  The three levels are RX, Scaled, non-competitive.

WOD #1

10 Minutes to establish a 1 Rep Max (1RM) of the following complex:

Hanging Clean
Shoulder to Overhead

WOD #2

8 Minute AMRAP
10 Deadlift (185/135/95)
25 Wall Ball Shots (14 lbs to a 9′ target/10 lbs to an 8′ target/8 lbs to an 8′ target)

WOD #3

3 Rounds for Time
12 Front Squats (115/85/65)
24 Kettlebell Swings (36/24/24)