CFC 8.6.14 Workout
Event Date: August 6, 2014
Warm Up
400m Run
10 PT
10 GM
10 Supermans
10 Wall Squats
10 Goblet Squats 35/25#
Back Squat (sally up sally down)
Tabata
Core 20on/10off
8rounds of each
Crunches
WOD
Deadlift Ladder
5x185/125#
250m Row
5x215/155#
250m Row
5x225/165#
250m Row
5x255/195#
250m Row
5x285/225#
If Athlete fails at one of the ladder’s they stop there and then
as many unbroken reps as possible, then they move to the Final Row of 500m.
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