CFV 6 am Adam
Warm up
10 min to complete 100 double unders
got 43!
Skill - Cleans
10 mins to get 1RM (right wrist still hurting)
progression x1: 53#, 58#, 63#, 68#, 73#, 78 fail
shoes off, then: 73# x 2, 78# x 2, 83# fail x 2
WOD
150 squats............................................10 sets (2x25 - 10x10)
75 KB swings (26#).............................8 sets (5x10 - 1x9 - 2x8)
75 sit ups...............................................3 sets x 25
50 pull ups (jumping 14 in box)........4 sets (2x25 - 1x12 - 1x13)
50 push ups (roller).............................5 sets x 10
for time, then mutiplied by number of sets
22.35 x 30 = 678 **Lower is better
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