Rest Day

For those coming in to CFS

Strength
Clean
5 @75% - 3 @85% - 1+ @95%

WOD
On a 5min clock X 4 Complete

1st 5min rotation
21 Thrusters 40/30
21 Pull Ups

2nd 5min rotation
21 Squat Clean 60/40
21 Ring Dips

3rd 5min rotation
21 Squat Clean 60/40
21 Ring Dips

4th 5min rotation
21 Thrusters 40/30
21 Pull Ups

After completing the reps, use the rest of your time left from th 5 minutes to rest. If you don't complete the reps in 5 minutes, stop where you are and start the next round.

Post loads to comments