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CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).
Teams of 2 or 3 will each receive a deck of cards. One athlete flips over a card then each member of the...
hang power cleans
all sets at 80% of 1RM
3 muscle ups
6 handstand pushups
12 barbell front rack lunges 95/65
*sub for MU is 9 dips
behind the neck split jerk
take up to a heavy single
7 hang power snatch 115/75
7 overhead squats 115/75
7 toes to bar
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