8/5/2019 CFNL WOD

Strength:
Deadlift
Build to your heaviest 1 rep of the day
20mins
All levels to take part,Level 2’s will build to a heavy set but will not go to 100% effort.

WOD:
21-15-9 reps, for time of:
Front Squat, 65% 1RM (racks allowed)
Toes-to-bar
If you only know your back squat RM then take 15% off that and then work out 65% of that figure.

Core:
Bird Dogs
2-3 sets of 10 slow reps
Rest 60secs

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