CFFM DWOD:
"The horror. The horror."
21-18-15-12-9-6-3 rep rounds of
KBS @ 16-K/24-k
Push-Ups
*Suicide sprints after ODD numbered rounds
CFFB SWOD:
A.) Back Squat 5-RM; Bench Press 5-RM; Dips 3 x max reps
C.) Front Squat 5-RM; Bench Press 5-RM; Dips 3 x 12
CFFB DWOD:
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Post fastest times on the flying starts to comments.
