Strength
Bench Press – Work up to a new 1RM, then do 2 sets ME @ 65%
Conditioning
For Time
50/45 Cal Row
40 Bar Facing Burpees
30 Hang Power Cleans 185/125#
40 Bar Facing Burpees
50/45 Cal Row
WOD Notes: 13-19 min (21 min cap). HPC = 65% of HPC max. You must jump and land on 2 feet for the bar facing burpees.
Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50
