SWOD: Deadlift (Find your 3 rep max. Add weight each set).
3-3-3-3-3
DWOD: For Time
15 TTB/GHD sit ups
1 Box Jump, 30"
14 TTB/GHD
2 BJ, 30"
13 TTB/GHD
3 BJ, 30"
12 TTB/GHD
4 BJ, 30"
etc....until
3TTB/GHD
13 BJ, 30"
2 TTB/GHD
14 BJ, 30"
1 TTB/GHD
15 BJ, 30"
*For this DWOD, choose either TTB (Toes To Bar), OR GHD (Glute Hamstring Developer) sit ups.
**This is a couplet that starts with one exercise at 15 reps, and the second exercise at 1 rep and inversly works down/up respectively. If in doubt, ask your nearest CF instructor to explain.
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