July 25th, 2014

The Fish

This WOD was named after Nate, a former member and 2010 CF Games Competitor who moved on to pursue a career in the military. He is forever embedded on our Wall at Mill St. Miss Ya Nate. This WOD’S for you.

Today’s WOD

“Fish”

For time:

30 Alternating Pistol Squats

5 Rounds:

12 Snatch grip deadlifts 115/75

9 Hang Power Snatches 115/75

6 Overhead Squats 115/75

and then finish with…

30 Wallball 20/14, 10′

 Trainer’s Tips: been wanting to post this for awhile, now here it is a CFK original (last done Sept 12 2012)

 

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