CFFM Strength WOD
Muscle Snatch + Overhead Squat
3, 3, 3, 3, 3
Assistance Strength Work:
GHD Situps 4x20
GHD Hip Ext. 4x20
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CFFB SWOD
Front Squat 3, 3, 3, 3, 3* Work up to a new 3-Rep Max
CFFB DWOD
On the minute for 12 minutes perform:
2 Power Cleans @ 85-90% of 1-RM
4 Burpees
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CFGames Prep, Phase II, Wk 1, WOD 3
SWOD:
Front Squat 3, 3, 3, 3, 3* Work up to a new 3-Rep Max
DWOD
On the minute for 12 minutes perform:
2 Power Cleans @ 85-90% of 1-RM
4 Burpees
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CFE
3 rds of 200-Meters, 400-Meters, 800-Meters, Rest 1:1
