WOD Wed Nov 3

#flexyCFCLcrew Week 1 Challenge Stretches:

Pigeon ( 1 Minute/side)
Puppy dog (1 Minute)

Strength

Weighted Strict Pull-ups
5-9 Unbroken: 3-2-2-2-2
10+ Unbroken: 4-4-4-3-2

2x 4 Dead Stop Deadlifts @ 68%
2 x 4 Deadlifts @ 73%

Work

“May I Have Another”

Every 3 Minutes x 7 Rounds:
600m Echo Bike
12 Toes-To-Bar
9 Deadlifts @ 185/135

Home

Every 4 Minutes x 6 Rounds:
1 Minute Any Machine
15 Sit-ups
12 Deadlifts