WOD: Saturday, October 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Set-Up for 12.1

(D) CF Open Workout 12.1

7 Min AMRAP Burpees to a 6" Target

(E) Set Up for (F)

(F) 3 STATIONS: 15 min total,  40s ON, 20s OFF of Max Rep:

  1. Box Jumps
  2. Push Press
  3. Alternating Rounds of: Toes To Bar and V-Ups

(G) 5 min Rest

(H) Dynamic Effort Deadlift 10-10-10-10-10-10-10 (7 sets)

(I) 5 Min Max Barbell Front Squats

(J) Rest 5 Min

(K) 5 Min Max Barbell Lunges

(L) Rest 5 Min

(M) 3xMax Rep Kettlebell Lat Pulls/Side

Jas. KB Sumo Deadlift High Pull. Photo by Rafael Vega