Tuesday, March 8 WOD

Buy-In: Running Drills + 6 x 25 meter explosive sprint starts

WOD, strength development Day 10


  • Set 1: +5-10lbs from Day 9,  3-5 reps
  • Set 2: 90% of Set 1, 3-5 reps


  • Set 1: +5-10lbs from Day 9, 3-5 reps
  • Set 2: 90% of Set 1, 3-5 reps

Cash-Out: Row 3 x 500m.   Rest exactly 1:00 between each round, record time for each round to comments.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco


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