CFWU 3X10
Strength
3,3,3,3,3 OHS @80% 1RM
WOD
Rowing "HELEN"
3 Rounds AQAP
Row 500m
21 KBS 1.5/1
12 Pullups
PWOD
3 rounds
Hold plate locked out above head ALAP 45/25
Rest 1 min between rounds
Quick reminder!
The Mid Atlantic Regionals are being held this weekend!
The venue opens at 0730 on Sat and Sun
8001 Sheriffs Road, Landover, MD
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