Thursday, September 4, 2014

Friday - WOD 208 - "Alicia"

A - Always working hard
L - Loves to make people laugh
I - impossible to bring down
C - Contagious smile
I - Irresistible kindness
A - Able to leap skyscrapers in a single bound

Okay, so maybe that last one was not true,  but the rest is 100%.
Alicia has been a long time friend and family member of CFS.

We are so happy to have her as part of our CFS family.

Happy 40th!

Single person dumbell relay.
Using 6 dumbells, carry one at a time across the room and place (not drop) on top of a 30 inch box.
Once they are all there, you will bring all 6 back to the starting line by placing (not dropping) the dumbells back down
Guys - 35,40,45,50,55,60
Girls - 20,25,35,40,45,50

Buy in - 20 hand release pushups
4 rounds for time
10 second handstand hold
10 deadlifts 225/155
10 box jump overs
10 single arm snatches 50/35 (each arm)
Cash out - 20 hand release pushups

40 calorie row

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