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TODAY’S W.O.D:

A. “Sloane” (a CFF original by Sloane May)
     5 rounds for time:
        50 Double-unders
        2 Rope Climbs, 15’ ascent
        10 Box Jumps, 24”/ 20”
*Compare to 06/01/2016. 20-minute time cap.

B. For time:
100 GHD Sit-ups
100 Flutterkicks (4ct.)
100 Leg Levers
*Compare to 11/15/17.

C. Strength 101 at 10AM & 6PM:
“The Back #3”
1) Superset (SS):
Wide Grip Pull-ups, 5 x 10 reps
Good Mornings 5 x 8 reps. LTBD
**Rest 1 minute between SS. 
**Rest 3 minutes between 1 & 2. 
2) Superset (SS):
Close Grip Chin-ups, 4 x 8 reps
Stiff-Leg Deadlifts, 4 x 25 reps. LTBD.
**Rest 1 minute between SS. 
*Compare to 08/03/17.

Post time for part A, time for part B and loads for part C to Members Area or comments. 

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