Friday’s WOD:


Pause Front Squat: 5×2@~80-85%  Pause for 2-3 seconds right around parallel each rep.


5 Rounds

5 Squat Cleans (wt: 65/45kg, Rx+: 80/55kg)

200m Run

10 DB or KB Snatches (you choose the weight, should be heavy for you)

*Choose a weight that is appropriate for your level on the squat cleans and the snatches.  If you are unable to catch the clean in a full squat, power it and then squat.

Categories: CFSL BLOG


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