Sunday Funday WOD:

Part A.

5 Rounds

5 Squat Cleans (Rx: 61/43kg Rx+: 70/50)

10 Bar Facing Burpees

15 Wall Balls (20lbs/14lbs)

*Scale the weight to YOUR level for the squat cleans.

Part B.

Every 2 min for six rounds: Run 200m.  This is a ~80% effort and not a race.  Your goal is to stay within 3 secs for each effort: ex 1. 43s 2. 44s 3. 41sec… and so on.  Protect yourself and do not push so hard you pull a muscle.   80% means 80%.

Categories: CFSL BLOG

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