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 )