Tuesday 12-15-15

IMG_5442“SuperFit” Dudes

Fit

Jackie

For Time
Row 1000m
50 Thrusters (45/33#)
30 Pull Ups

Compare to 11-24-15

Strong

Tempo Deadlift 3-3-3-3-3

The deadlift tempo today will be 3 seconds down from the top position. Hold 1 second at the top, descend for 3 seconds to the floor, and explode back to the top of the lift (touch and go). The 1st rep each time will not count since the tempo lift begins on the descent. In other words, you will pull the weight off the ground 4 times.

1 RFT
100 Heavy Rope Jumps
50 Push Ups
25 DB Squat Cleans (35-45/15-25#)

Comp

On a running clock, complete the following:

Jackie

For Time
Row 1000m
50 Thrusters (45/33#)
30 Pull Ups

At 10 minutes complete:

25 Pull Ups
Rest 30s
25 Thrusters (95/65#)
Rest 30s
15 Pull Ups
Rest 30s
15 Thrusters (95/65#)

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Box Brief

This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD!

CFW will be closed Thursday, Dec 24th and Friday, Dec 25th for Christmas.

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