May 23rd, 2014



CFK Kids Run Club working hard on the track. Way to go Kids!

Today’s WOD

10 min of clean or snatch practice


15 min AMRAP

3 Deadlifts – Heavy
3 Muscle ups OR 10 Pull ups
3 HSPU’s OR 1 Wall Walk


5 min max distance partner prowler push – shuttle run style!

Trainer’s Tips: So don’t worry about going to heavy on the cleans or snatches. Work on the movement that you need to and the finer points of it. If you want to go heavier that’s up to you. The AMRAP should be a nice steady, heavy and challenging metcon with low reps, and lots of transitions. Finally finishing off with the partner prowler work for 5 min, short, intense and a good challenge. I suggest keeping the weight to a moderate level!

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