WOD: Friday the 23rd November 2012

Thursday, November 22nd, 2012 / CFMSD Workout of the Day

I promise you guys that today's WOD is what is written.. there will be no surprise 5km runs or anything like that. So be sure to get in and give it 100%


Deadlift 5RM

notes – warm up well then have 1 real crack at your 5RM. If that set feels easier then you expected then add weight. We want this to be a TRUE 5RM so don't waste your energy with to many sets prior. 


2 rounds for time of: 

25 pull ups

30 wall balls

100 double unders

Log results online (beyond the whiteboard)

Joc working on her squat… Keep it up dude.. Hope to see you back at the box 100% again soon 🙂