menu close menu

March 23 2020

CFO WOD:
Barbell:
3×7 Tempo Squats 3seconds down/3 second pause explode up

Then

For time
21-15-9
Floor Press
Barbell Or double DB Bent Over row

Minimal Weight
3×10 Tempo Goblet Squat
3 Second down/5second pause/explode up

Then
42/30/18 Single arm STO total (if you have a plate it could be a plate floor press for 21-15-9)
KB swing or DB snatch or plate OH

Body weight
3×10 Tempo Jump squat
3 second down/5 second pause / jump as high as can

Then
3 Rounds
Accumulate 2 Min HS hold or Push Up Plank Hold
(1)42-(2)30-(3)wall Runs
*each step counts as a rep. lean into it Drive the knees high and push the wall over

March 22, 2020 | WODs | Comments Off on March 23 2020

Comments are closed.