MONDAY // 8.23.2021

CFW WOD

(1) STRENGTH
EMOM 4
3 Back Squats 70-80%

EMOM 4
2 Back Squats 85%

EMOM 4
1 Back Squat 90% or more

Note: The goal of the squat waves is to develop strength. Choose weights for the first round that will be challenging while maintaining movement mechanics.

– Track weights –

(2) WOD
AMRAP 10
15 Situps
10 Kettlebell Swings (24/16)
5+5 Staggered Push-ups

Note: The goal of todays workout is to maintain a high intensity pace. Choose a pace that will challenge your endurance but allow you to maintain for 10 minutes. Please review how to bail safely from a back squat before attempting heavier loads.

– Track total reps –

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