Indoor Run

100ft Broad Jumps

5 Wall-climb

Mobility:

First Rib Smash

Strength:

1) Push-press, 4×8 @ 60%-65%

Warm-up with 2×4 first

2) Bent Over Rows, 3×10

Warm-up with 1×10 first

3) Sumo DL High Pull Warm-up 3×3

Conditioning:

AMRAP 12min

3 Wall Climbs

9 Sumo DL High Pulls, Bar Bell or Kettle Bell, 35#-95#

18 Jumping Step-ups, 20″ or less, R+L=1

We will be posting pictures of the “DDTD” the rest of the week. If you would like to see more they are on the CFLW Facebook page.

Special shout-out to Tony for taking some bad-ass pics during breaks his from competing.