LAST WOD IN CENTER COURT!

CF Megalodon – Masters

Warm-up

10 cal assault bike

then 2 RDS:

10 windmills

10 good mornings

10 leg swings

10 michael phelps

10 mountain climbers

Weightlifting

Deadlift 4 – 6 sets x 8 at a moderate weight

Waiter’s carry length of gym and back between each set- alternate arms each after each set

Metcon

Metcon (Time)

3 RFT

100 M

15 SITUPS

15 WALL PUSHUPS

15 GOBLET SQUATS

SCALED: DROP REPS TO 10