September 9th, 2014

038

Andi’s final class at CFK yesterday. You’ll be missed Andi. Hope to see you in for a workout soon. Wishing you all the best 🙂

Today’s WOD

Pull up/Muscle up work:

  1. 1-3 Muscle up transition drill EMOM x 5
  2. Strict or weighted pull ups @ 31X1, 1-2 reps EMOM x 5
  3. Negative pull ups @ 31X1, 1-2 reps EMOM x 5

+

10 min to find a tough single OHS

+

“Nancy”

5 Rds for time:

400m run

15 OHS @ 95/65

Trainer’s Tips: Another test to start the week out, if OHS are not your thing, do another form of squat so you can move hard and fast!

2 Replies to “September 9th, 2014”

  1. Gonna miss Andi…….she is an awesome trainer. She is great at demonstrating the different lifts, etc. seriously, I will miss her. A

    Sent from my iPad – Ali

    >

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