Hang snatch 3@60% 3@70% 3×3@75% WOD: 400 m run 21 power snatches 95/65 21 situps 400 m run 15 power snatches 15 situps 400 m run 9 power snatches 9 situps
Pause back squat (3 second hold) 5×3 high bar, focus on keeping back as vertical as possible. WOD 5×2 min 12 push press 115/75 10 pullups * in the remaining time; as many pushups as possible Rest 1 min
Run 400 with medball 150 wallball shots Run 400 with medball 100 walking lunges with medball Run 400 with medball 50 situps with medball At the start of 3,2,1 go, the wallball may not touch the ground until the wod is complete. If the ball...
Push Press 5-5-5-3-3-3-1-1-1 Wod 1000m row 20 hspu 20 TGUs 53/35 If you’re interested in purchasing a CFO team shirt to help send the team to regionals, here is the link...
Strength: 20 min to find a 5rm deadlift WOD: 50 plate hugger squats 45/25 100 plyo pushups 45/25 150 du’s Can be broken into any sets and reps possible
Strength: 2 cleans + 1 jerk 1 set @ 60% 1 set @ 70% 2 sets @ 80% 2 sets @ 85% WOD: 400m run 5 ground to overhead 115/75 5 bar facing burpees over the barbell 400m run