FRIDAY // 11.19.2021

CFW WOD

(1) STRENGTH
Row or Bike for 14 minutes
Every 2 minutes (starting at 0:00)
5 Back Squat

Note: The focus of todays strength piece is to maintain strength under fatigue. Row/Bike at a recovery pace.

(2) WOD
AMRAP 8
1-2-3-4-5…
Power Cleans (185/95)
Strict Handstand Push-ups

Note: The goal of this workout is to build overall strength. Choose progressions that will be a 8/10 in terms of effort for both the handstand push-ups and power cleans.