WEDNESDAY // 9.14.2022

CFW WOD

(1) GYMNASTICS
AMRAP 10 – For Quality
3 Strict False Grip Ring Pull-ups
3 Ring Dips
3 Strict Ring Muscle-up Transitions

Note: The goal of the gymnastics workout is to build strength and skill. Aim to complete 6-8 sets within the 10 minutes.

(2) WOD
AMRAP 9
3-6-9-12-9-6
Wallballs (20/14) (12/11ft)
Chest-to-bar Pull-ups

Note: The goal of todays workout is to build muscle endurance. After completing the round of 6 on the back end restart at 3 again.

WEEK 6/9