Monday, July 11, 2016

Tuesday - 31

Happy birthday to Coby and Cheree. They  both turn 31 this week. Happy birthday tou guys. We are so happy that you, your spouses, and your kidos are part of our CFS family.

Group warm up
Line drills
Empty bar warm up
Single arm snatch practice

Single arm barbell Snatch
2-2-2-2-2 (must alternate between arms)

31 WOD
Buy in - 85 meter walking lunges  (red rail and back)

Then... 3 rounds of
10 OH Squats 95/65, 75/55, 65/45
10 Strict Press 95/65, 75/55, 65/45
10 Toes 2 Bar, knees to elbows, knees to 90 degrees
10 burpees
1 legless rope climb,1 normal rope climb, 2 ground to OH

Cash out - 85 meter OH bar carry (red rail and back, do not drop bars!)

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