FRIDAY // 11.5.2021

CFW WOD

(1) STRENGTH
Every 2 minutes x 5
4-6 Back Squat
8 Alternating Weighted Lateral Lunges

Note: The goal of todays workout is to build lower body strength & range of motion. Add weight each round if you are maintaining good form and technique. Compare to October 8th.

(2) WOD
For Time (15 min)
21-15-9 Burpee to 1ft target
15-12-9 Thrusters (135/95)

Note: This workout is designed to work on your explosiveness. Focus on maximizing your hip drive both on the thrusters and in your jump. Both of these movements should feel challenging enough where you’re moving at a steady pace.