WEDNESDAY // 5.11.2022

CFW WOD

(1) OLYMPIC LIFT
Squat Clean
Every 90 sec for 4 rounds
1 Floor Clean + 1 Hang Clean + 1 Hi Hang Clean

Note: Focus on moving well, and then add speed and load.

(2) WOD
Death by Pull-ups (20 min)
0:00 – 1 Pull-up
1:00 – 2 Pull-ups
….
Continue until you can’t complete the prescribed number of reps
+
REMAINING TIME AFTER = Complete as many calories on the assault bike

Note: The goal of this workout is to build muscle-endurance. The key is to move as consistently as possible.