WOD of the WEEK – CFS

Elliott

Warm-up
5 Min Deck of Card Warm Up
Diamonds – Strict Pull Ups
Hearts – Burps
Clubs – Air Squats
Spades – Hollow Rocks

Accessory
2 Rounds
50’ Banded Side Steps (each way)
50’ Monster Walks (forward and backwards)

Strength
Box Squat
3-3-3-3-3
*Add chains if able

WOD
15-12-9-6-3
Burpee Pull-ups
Front Squats (155,105)

Level 3- 135,95
Level 2- 115,75
Level 1- 95,45