January 18th, 2017

 

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Welcoming our new CFK Recruits 🙂

Today’s WOD

EMOM x 9

Min 1: Muscle ups/Pull up work – 30 sec

Min 2: Superman to hollow hold x 30-40 sec (alternate)

Min 3: HS hold/walk practice – 30 sec

+

With a 2 min timer:

Row 300/250m

In remaining time AMRAP Push ups (Rx+ do clapping push ups)

REST 2 min b/t sets x 5

* score is total reps of push ups

Notes: EMOM work is both skill and strength, put the effort in or they won’t improve

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