01.25.10

CFFM & CFFB WOD:

Complete 16 rounds:

Sprint 100-Meters

Rest-to-Work Ratio: 3-1

CFFB SWOD:

(A) Squat 3x5 add 5lbs from last SWOD; Press 3x5 add 5lbs from last SWOD

(C) Squat "Speed" 10x2 @ 60% of 1-RM, :30 seconds rest; Press 5 x 5 @ 90% of 5-RM