MONDAY // 8.8.2022

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
AMRAP 15
20 Horizontal Ring Pull-ups
20 Back Rack Lunges (115/80)
20 HR Push-ups
20 Back Squats (115/80)

Note: The goal of todays workout is to build muscle-endurance. 

WEEK 1/9