menu close menu

May 17 2020

CFO WOD:
Warm Up:
3x
2 Min Jog/Walk
3x
10 Toe Touches
10 Squats
10 Spider-Man

WOD:
Her we go For round 2! Add weight if you can. If not work to keep reps strong and fluid

Barbell Crew
10 Rounds not for time
4 Power Cleans
8 Back Squats
Same weight for both Pick a solid weight

Minimal weight Crew
10 Rounds not for time
4 DB/KB power cleans
8 Split Squats (each Leg)

Body weight Crew
10 Rounds Not for time
8 Box Jumps Add some height if you can
8 Pause Split Squats (each leg) grab something for some weight if you can

Then
30 Muscle UPS for time
Every break Run/Row 400m/Bike 20 Cal/10 Step ups

If no Muscle UPS
100 Push UPS
100 Sit UPS
Every break Run/Row 400m/Bike 20 Cal/10 Step ups

May 17, 2020 | WODs | Comments Off on May 17 2020

Comments are closed.