WOD: P1. Back Squat 5@75%. 3@85%. 1+@95%. (warmup to working weights using 3-5 reps at 45,55,65%)
P2. Max unbroken pushups x3. Rest position can be in plank locked out arms, hips chest must touch floor. Once you fail a rep you rest for 2min and repeat 2 more times.
4:15 Open Gym/ Competitor:
Open gym: take advantage of working on your weaknesses, mobility or make up a WOD.
Endurance WOD: Follow todays CFendurance.com WOD
Competitor: GOAT. Pick 2-3 weaknesses and do AMRAP 15min.