WOD 4/3
A. Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).
B. 14:00 EMOM
Min 1 – 2 Back Squat @ 85-95%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %
C. 50 Burpees for Time.
**Pre Test** please note your score for future comparison
Optional ‘Cash Out’:
4:00 AMRAP
20 cal row
15 wall ball
Scaling Guide:
– 2:30 – 6:00, about 12 reps per min.
– Scale Up: 100 reps for time (Guide: 5 – 8 min).
Congrats to this guy! David has been with CFA for over 5 years, putting in the work ( to keep up with his better half, Julie
😎) I got start working with Dave as he transitioned back from knee surgery, and it has been an absolute pleasure of a journey, my friend. Congratulations on all that you’ve accomplished and I look forward to watching the next chapter of your life as it unfolds. Cheers to 5 more years (with CFA) and forever with Julie!
– Coach Tim