THURSDAY // 9.8.2022

CFW WOD

(1) STRENGTH
10 sets of
1 Weighted chest-to-bar pull-up
1 Weighted dip

Note: The intent is to build upper body strength.

(2) WOD
For Time (10 min)
In any order, set, rep scheme….
50 Calorie Row
50 Calorie Assault Bike
150 Double-unders

Note: The goal of todays workout is to build your aerobic system.

WEEK 5/9