MON04DEC2017

CFA Christmas Pajama Party and Gift Exchange December 15th at 7:30p. Click here for more details

WOD

Strength
EMOM for 12 Min:
E- 3 Snatch Grip RDL – back stays flat! (40-50% of BS max)
O- 3 FS (same weight first rep from the ground)

Conditioning
AMRAP in 16 min:
100M Run
6 Power Clean (135/95)
6 Front Squats (135/95)
200M Run
6 Power Clean
6 Front Squats
300M Run
6 Power Clean
6 Front Squats
*Run increases by 100M each round

Extra

Snatch + Power Snatch: Every 90 sec for 9 sets
-Focus on consistent footwork in full and power
-start at 50% and build

4 min. EMOM
15 perfect, tight, hollow/arch swings

12 min EMOM – kip consistency
Min 1- 20 sec. of Kipping pullups
Min 2- 20 sec. of TTB
Min 3- 20 sec. of CTB pullups
*only butterfly if kip stays tight and consistent for all 20 sec

Bootcamp

Strength
EMOM for 10 min:
8 Ring Rows + 10 Front Rack Lunges

Conditioning
4 Rounds for time:
200m Run
15 Abmat Situps
15 Wallballs
Rest 30 seconds

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