FRIDAY

CFA_Aug.22WOD

Strength:
back squat

MetCon:
Benchmark Friday
Griff
For time:
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards

SATURDAY

CFA_Aug16WOD

Teams of 2 for time:

400 double unders (100 reps alternating)
200 russian kettlebell swings (53/35)
100 burpees
200 wall balls (20/14)
400 double unders (100 reps alternating)

FRIDAY

CFA_Aug.15WOD

Strength:
back squat

MetCon:
Benchmark Friday
DT
5 rounds for time:
12 deadlift (155/115)
9 hang clean (155/115)
6 push press (155/115)

WEDNESDAY

CFA_Aug.13WOD

Strength/Skill:
strict press
pistols

MetCon:
death by :
burpees
wall balls
sit ups

*once you fail to get the prescribed # of reps on that movement
move on to the next movement & pick up where you left off.