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

9 Comments

  • Ryan Gould

    08/15/2017 @ 1:01 pm

    Box Squat: 225×3
    WOD: 12:51 L3

  • Joel

    08/15/2017 @ 12:23 pm

    Box squat 175 + chains
    WOD: 12:47 115#

  • Michael Byrnes

    08/15/2017 @ 1:11 am

    Strength: 305 x3
    WOD: 8:15 Rx

  • Jason Barrow

    08/15/2017 @ 12:59 am

    Squat: 135×3 with chains across
    WOD: 13:28 Rx

  • Daniela Bitto

    08/15/2017 @ 12:10 am

    Squat 175
    Wod 7:28 ADV

    • Mooch

      08/15/2017 @ 1:44 pm

      Short bar is advanced?!?!?

  • Kurt

    08/14/2017 @ 4:30 pm

    Squat: 185 + 3 chains
    WOD: 12:08 L3

  • Dan Palermo

    08/14/2017 @ 2:10 pm

    165 + 2 big chains
    12:03 RX

  • Sean Flannery

    08/14/2017 @ 11:25 am

    Strength: 255# w/chains
    WOD: 11:50 Adv

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