WOD: Tuesday the 22nd July 2014

Monday, July 21st, 2014 / CFMSD Workout of the Day

Strength

Take 10min to build up to a heavy-ish triple deadlift.

*NOT A 3rm!!! This should be around the weight you would have used for a 5rm, maybe even less.

Conditioning

5 rounds for time of:

10 deadlifts 100/70kg

20 wall balls 9/7kg

*Workout from Pat Sherwood. Super simple and will be very spicey

COMP

Class WOD. CRUSH IT!!!!!!

Either before or after do the following EMOM though

12min

Odd- 3-5 muscle ups

Even- 10-15 GHD sit ups

*If you don’t have muscle ups and ring dips are tough do 5 DEEP dips with minimal kip.

Ok, so we are going to be doing a new order from the guys at Odin sports. Find them on Instagram.

They are in Melbourne and will have a quick turn around time and their gear is legit. This stuff will show up on time, not like WOD Gear.

We will be taking orders very very soon. T-shirts, hoodies and singlets. Prices will be very similar to what we have charged in the past. Shirts/singlets $30-$35ish and hoodies $60-$65ish.