12/5/2018 CFNL WOD

Power 1 (Level 3’s only):
Banded Squat
@ 50% 1RM
7 sets 3 reps
Tempo:3-1-0-1

Power 2:
Dumbbell Jumping Front Squats
5 sets of 10 secs on 50 secs off
(Level 2’s join in without weight)

Use 1 or 2 DB’s depending on your strength

WOD 1:
Strict Pull-ups 3x Max Rep
Rest as needed between sets.
(6min)
Those scaling Pull Ups will chose their hardest MOD they can do at least 3 reps on and perfrom Max reps on that.

Compare to 10/8/17

WOD 2:
Death By Toes-to-bar

With a continuously running clock perform:
3 Toes-to-bars in the first 1 min,
6 Toes-to-bars in the second 1 min
9 Toes-to-bars in the third 1 min

Continuing this for as long as you are able.

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