CFFM WOD
"Mother of Pearl!"
Run 800-Meters
*Rest
Run 400-Meters
*Rest
Run 200-Meters
*Rest
Run 400-Meters
*Rest
Run 800-Meters
*Rest the exact amount of time if takes you to run the interval. EX: you run 800-M in 3:00 min. rest exactly 3:00 min before running 400-M, etc, etc ...
*Record individual sprint times
*Sprints are Maximal Effort!!!
CFFB SWOD
Amateur -
Squat 3 x 5 add 5lbs from last WOD
Bench 3 x 5 add 5lbs from last WOD
Collegiate -
Deadlift 5-RM, set new PR
CFFB DWOD
AMRAP in 15 minutes of
3 HSPU
5 Strict Pullups
7 KTE
