CFM: Monday, July 3rd, 2017

Warm-up: Group Dynamic

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Strength-Endurance: Every 2:30 x 5 Rounds

*Barbell can come from the ground or from the rack

*Increase the weight per round

*Start at around 60% of 1RM and build

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Workout: For Time

4 Rounds

*Rest 1 Minute at the completion of each round

*Focus is on intensity!

*Big sets on WB – lunges unbroken – push the run!

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Cardio Option: For Time

4 Rounds

*Rest 1 Minute at the completion of each round

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Core: 4 Rounds

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WOD: Monday, September 9th, 2024