CFFM SWOD:
Press 1, 1, 1, 1, 1
Intensity! Set a new PR
Reference 12.08.09 and 11.09.09
*Assistance core work: GHD Sit-Up & Hip Extension, 3 sets 15 reps
CFFB SWOD:
Amateur -
Squat 3 x 5, add 5lbs from last SWOD
Bench 3 x 5, add 5lbs from last SWOD
Collegiate -
Squat 5 x 5, set new PR
Bench 5 x 1
CFFB DWOD:
5 rds for time of
Sprint 20 - 40 - 20 yards
8 KBS @ 24-K
16 Push-Ups
*Rest one minute between rounds
