CFM

Wednesday:
Strength:
Squat:
5 @40%
5 @ 50%
5 @ 60%
WOD:
WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Level 1(Beginner) and Level 2 (Intermediate)
*Sub Muscle Ups with Strict or Banded Strict Pull Ups