CFC “400″ WOD (David Bowman’s 40th Birthday WOD)
Complete 400 reps of the following exercises. You can not perform more than 100 reps or less than 20 reps of any given exercise. Every exercise must be in the WOD and in this order. So choose your reps for each and go for it!
- front Squats 95/65lbs.
- push ups
- slamball 40/20 lbs
- pull ups
- sumo deadlift high pull 95/65lbs
- ghd sit-ups
- kettlebell swings 1.5/1 pood
- box jumps 24″/20″
- push press 95/65lbs.
- row for calories
HQ WOD
Front Squat 10-10-10-10-10 reps
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