CFW Owner/Founder Tony Cowden.
CFW Owner/Founder Tony Cowden.

Crossfit:

Tony’s Birthday WOD

For Time:
800 meter run
19 Dead Lifts 135/95
19 Pull Ups
400 Meter Run
19 Power Cleans 135/95
19 Box Jumps
400 Meter Run
19 Ground to Over Head 135/95
19 Toes to Bar
800 Meter Run

Crossfit Supplemental:
row 2k
rest 8 minutes
row 2k

Wilimington Weightlifting Club

(A)
Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2
Sots Press – 4 x 4
Snatch Balance: 4 x 4

(B)
Good Mornings: 8-10 x 4
Push Press: 8-10 x 4
Hamstring Curls: 10-12 x 4

(C)
21-15-9
Toes to bar
Kettle Bell Swing