MONDAY // 8.22.2022

CFW WOD

(1) STRENGTH
Back Squat
2 rounds of
5-3-1

Tempo (4-0-X-2)
(4 sec down, 0 sec hold, explode up, 2 sec hold)

Note: Build up in weight after each set and round. Focus on technique and form.

(2) WOD
For time (15 min)
Row 500 meters
30 Weighted Push-ups (25/10lbs)
Row 1000 meters
20 Weighted Push-ups (25/10lbs)
Row 1500 meters
10 Weighted Push-ups (25/10lbs)

WEEK 3/9