FRIDAY // 12.10.2021

CFW WOD

(1) STRENGTH
Every 2 minutes x 5
4 Push Press
2 RIR Set of Strict Pull-ups

Note: RIR = Reps in reserve. Complete a unbroken set of strict pull-ups and stop when you think you have 3 more reps left in the tank.

(2) WOD
For Time (15 min)
24-21-18-15-12-9-6-3 Med-ball cleans (20/14)
24-21-18-15-12-9-6-3 Jack Knives

Note: The goal of the workout is to build core and lower body muscle endurance.