06 3월 03.06~03.10 CF WOD
Monday:
23.3 OPEN RETEST!! LAST OPEN WOD OF 2023!! GO GET IT!! GOOD LUCK!!
Or…
AMRAP 12
30/24 CAL ROW
30 DB or KB S2OH
Tuesday:
2:00 x 7 Rounds
5 Deadlifts at @ 60~70% of 1RM
10 RFT:
10 Burpees
15 KBS
TIME CAP : 12min
Wednesday:
1:30 X 10Rounds
1 Snatch Balance + 3 OHS
*Build Up in Weight
10 RFT
3 Muscle Ups
5 Power Snatches @95 / 65
Thursday:
Teams of 2
20 RFT
5 Squat Cleans @135 / 85
5 HSPU
20 DU
*You go, I go
Friday:
Bench Press 5 x 5
Shoulder Press 5 x 5
Push Press 5 x 5
“From the archive”
4 Rounds for Time
400 m Run @b3
50 Air Squats @b4
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