The Holy Man

2017-11-30T16:30:06+00:00 30th November 2017|

A big HAPPY BIRTHDAY to our own Dave ‘The Brofessor ” Mayeda. A true champion in every sense of the word. Hard working, humble and talented Dave represents all that is good about CFN. This wods for you Champ  :)

Strength

Deadlift  5 @ 75%/3 @ 85%/Max reps @ 95% (90% of 1 RM)

GHD Back Extension 3 x 5 reps (2 sec pause at ext)

L-Sits 3 x ME (max effort *)

*try to accumulate 60 seconds

WOD

” The Holy Man ”

AMRAP 20

1 Clean (100/70)

1 Bar Muscle Up

1 Rope Climb

1 Def HSPU (4″/1″)

1 Burpee Box  Jump (75/60 cm )