11/9/2018 CFNL WOD

Power WOD 1:
Front Squat
@ 50% 1RM
5 reps every 2mins for 10mins
Tempo:3-1-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
10 secs on , 50secs off
The goal is to jump as far as possible each time then land immediately descending into squat ready to explode into next jump.
Week 1 will not include any weight

WOD:
For time:
40/30 Push-ups
30/20 Pull-ups
20/10 Back Squats, 1x bodyweight
Run, 800 m
20/10 Back Squats, 1x bodyweight
30/20 Pull-ups
40/30 Push-ups

(25min cap)

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