Paramus | 11-7-19 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Bench Press 3×5
*Max strict chin-ups after each set

CONDITIONING
6 Rounds
5 Front squats 135#/95#
10 Lateral bar burpees
Then
90 Double unders/180 Singles

Post results to Wodify.
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COACH NOTES:

Strength
Push/Pull Superset. After your bench immediately do a max out set of chin-ups then rest. Use bands or ring rows if needed. When using a band hold 1 second at the bottom and 1 second at the top. Ring rows should be slowed and controlled.

Conditioning
30 moderate to heavy front squats and 60 burpees broken up with a jump rope burn out of 90 or 180 reps at the end. Fight to be under 12 minutes.