CFFM WOD
"OU812"
For time:
50 WBS @ 14/20
Sprint 200-M
40 WBS
Sprint 200-M
100-ft walking lunge steps
30 WBS
Sprint 200-M
20 WBS
Sprint 200-M
100-ft walking lunge steps
10 WBS
Sprint 200-M
CFFB SWOD:
A.) Press 3 x 5, add 5lbs. After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep
C.) Overhead Squat 5 x 1. After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep
CFFB DWOD:
3 rds for time of
Max Rep Front Squat @ 155lbs
Bear Crawl 20-yards
*Record weight and time
