Friday - 100723

Friday, 100723

CFSB

Buy-In: Buergener Warm-up

Strength

Front Squat, 5X3
185-195-195-205-205

Met-Con

"Nancy" - scaled

5 Rounds, For Time
45# OHS, 15 reps
400M run

13:22

Cash-out: None

This video pretty much sums it up. No further words required.

Front Squats & Hill Runs

Hit two WOD's today -

@ Office Gym, Mid Day

warm-up:
100 X 3 jump rope

wod:
front squat 5-5-5-5-5
185-185-185-185-185

skill work:
pistols (supported)
2X10 L/R

@ Home, Evening

1 mile warm-up run

10 X Hill Runs (Saddler Hill)
12:45

1 mile cool-down run