Thursday August 23rd

Future CFK Coach

Today’s WOD

Strength

Litvinov conversion

5 rounds

5 front squats @ 80-85%

1:00 run AFAP (note: the run is not a rest, go hard on this part)

rest 5:00min

+

5 rounds

2 KB Front Squats

3 KB Back Squats

Per side

Build to AHAP

Notes:

Yes we are doing Litvinov conversions again. The goal here is to build athleticism! Don’t worry about racking the weight just drop it then SPRINT! Go as hard as you can until the coach yells stop. Make sure to hit 5 reps for sets 1-3, if you drop down to 3 reps for the last 2 don’t sweat it.

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