Monday 12-21-15

IMG_0757CFW Holiday Hours this week:

Monday- Normal schedule
Tuesday- Normal schedule
Wednesday- Normal schedule
Thursday- Closed
Friday- Closed
Saturday- Normal schedule

Fit

Complete 5 Rounds (each for time)

Row 250m
10 Box Jumps (24/20″)
10 Deadlifts (185/135#)

Rest 2-3 minutes between each round

Strong

5 RFT
7 Deadlifts (275/175#)
21 Double Unders

Comp

With a running clock:

0:00-4:00
Work up to a heavy single Snatch Grip Push Press from a rack.

4:00-8:00
Work up to a heavy single Snatch Balance from a rack.

8:00-12:00
Work up to a heavy single hang Squat Snatch.

12:00-16:00
Work up to a heavy single Squat Snatch.

16:00-20:00
Work up to a heavy single Front Squat.

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