WEDNESDAY // 9.28.2022

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 10
1 Strict Ring Muscle-up
7 Box Jump (30/24)
12 Dumbbell Snatch (50/35)

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

WEEK 8/9