December 20th, 2019

Another Successful year feeding the less fortunate a festive meal at St. John’s Kitchen.  This marks 5 years for CFK helping out with this initiative. Thanks to everyone who volunteered their time and brought some cheer to those in need 🙂

Today’s WOD

General Warm Up
3-5 Minutes of Double Under or Triple Under Practice

Mechanics
5 Hang Muscle Clean, Below Knee + 5 Front Squat + 5 strict Press
5 Dip/Jump/Land
5×1 Hang Squat Clean + 1 Push Press
5×1 Hang Squat Clean + 1 Push Jerk

Barbell Complex

EMOM 10
1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk

The Calm before KALSU

AMRAP 10
5 Thruster 135/95
50 Double Unders

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