FRIDAY // 6.24.2022

CFW WOD

(1) GYMNASTICS STRENGTH
Accumulate in any order, set, reps… (15 min)
20 Strict Pull-ups (6 sec pause half-way)
90 sec Top of Push-up Hold

Note: The goal of the gymnastics workout is to build upper body strength and control.

(2) WOD
For Total Calories
20 Rounds (Alternating Stations, 20 min)
20 sec ON / 40 sec OFF
Station 1 – Assault Bike
Station 2 – Rowing

Note: The goal of todays workout is to build your anaerobic system. Focus on hitting each interval at 90-100% pace.