photo-5CFE:

MOB

DYNWU

WOD:

21-18-15-12-9-6-3

Box Jumps

Wallballs

400m Run

 

 

 

CF:

MOB

DYNWU

*We are in Week 7 of our Strength Cycle

 

A. Back Squat

1 by 5 @ 70%

1 by 5 @ 80%

1 by 2 @ 85%

1 by 3 @ 90%

1 by 1 @ 100%

 

Front Squat

1 by 5 @ 65%

1 by 4 @ 75%

1 by 4 @ 80%

1 by 4 @ 85%

 

B. 12 Rounds: 20s Rest After Each Rounds: Score Time

100m Row

10 Box Jumps (24/20)

*Each Round is All Out Effort

 

C. Foam Roll/2M Super Couch/2M Pigeon/2M Side Split Hold

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