Warm-Up
Pvc Pass Throughs + Strict Press
Quick 2-3 min jog, bike, or row
2min of chest/shoulder stretches
S.W.O.D.
18min Clock
7 Sets (Every 90 sec starting @ 1030)
7,6,5,4,3,2,1
Push Press *From the rack
W.O.D.
“The Bowie”
For Time:
1000/800m Row/Run (buy-in)
Into..
5 Rounds of “DT” @95/65
12 x Deadlifts
9 x Hang Power Cleans
6 x Push Jerks
This workout is meant to be a fast style metcon with a quick run/row to get the heart rate up straight into light barbell cycling. How efficient can you move a Barbell? How many times will you break? Remember, you don’t have to be out of control, to be fast. Good Luck CFDH Fam!