Back Squat4×3*5-7 second descent then explode up. WODNancy5 rds400 m run15 OHS 95/65 If you have friends that may be interested in CFO Shred bootcamp, here’s the link to register!!...

5 sets of:3 position clean & 1 jerk WOD3 rds1 min amrap power cleans1 min rest1 min amrap toes to bar1 min rest1 min burpees1 min rest *for power cleans, use 60% of your heaviest 3 position clean and jerk At home workout WOD3 rds1 min amrap...

Strict Press2-2-2-2-2 WOD50-40-30-20-10Sit-upsKB swings 53/35 At – home WOD5×5 odd object overhead press WOD50-40-30-20-10SitupsLateral hops

Partner WOD20 min amrap 40 calories bike or row40 hang power cleans 115/8040 jerks 115/8040 sit-ups At-Home 20 min Amrap 400m run20 odd object hang power cleans20 odd object shoulder to overhead20 sit ups

DeadliftBuild to a heavy set of 5 WOD7 minutesAMRAP – wallballs 20/14*emom – complete 5 deadlifts 225/155Starting at the 1:00 At-home WOD5×5 odd object deadlift WOD7 minutesAMRAP – air squats*emom – 5 odd-object...

TuesdayPower Clean and jerk2-2-2-2-2 WOD3 rds1 min clean and jerk1 min box jumps 24/201 min rest *use 60% of your heaviest set of 2 clean and jerks from the strength. At-home WOD3 rds1 min odd object clean and jerk1 min broad jumps1 min rest