June 1st, 2015

019

 

Congrats to everyone who participated in the Rugged Maniac Obstacle course and our CFK Kids O-course 🙂 on Saturday! It was an awesome day despite the rain showers! The feedback from everyone who did the event was great. Excellent organization and super fun obstacles and the fact that it’s a local event is bonus!! CFK team at the Rugged Maniac next year guys?

Today’s WOD

A. Hang squat snatch/clean 3,2,2,1,1, build per set, go every 90 sec (start around 60%, build to 90%)
B. Clean and jerk 3,2,2,1,1, build per set, go every 90 sec (start around 60%, build to 90%)
C. Front Squat – 7 min to build to a tough single
+
EMOM x 8
Odd: 3-5 pull up work at tempo
Even: 3-5 HSPU work
Notes:
– big strength and skill day today, make everything count, ensure form and movement quality

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