Wednesday, May 15 WOD

Mobility: Shoulders and Hips

  • Banded Bully
  • Posterior Chain Floss

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: Hang Squat Clean 5-1-5-1-5-1-5-1

  • Use the highest possible load, while using perfect technique, each set

Cash-Out: 3 rounds for time of…

  • 21 Pull-Ups
  • 21 Burpees

*12 minute hard stop

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: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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