The Program

 In WOD

540116_10151628151547845_907251355_nWOD 8/23/13

Max Double Unders in 60 seconds, Then rest 60 seconds, repeat for 3 rounds

 

3 Sets of 7 Hang Squat Cleans (Roughly 50%-60% of your clean max) This is more for technique work than a heavy lifting session

 

3 Rounds:

10 Deadlift (225/155)

400m Run

Rest 3 minutes after each round

 

Cash Out: 50 Russian Twists w Med Ball (20/14) & 30 Push-Ups

 


We will be offering FREE CLASSES September 2-6 at 7am, 12:30pm, and 7:30pm. These classes are open to anyone who wants to come check out the new gym and experience a week of classes at CFB! Be sure to tell your friends

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Showing 6 comments
  • Sheree Pierce
    Reply

    Great wod. The vairety makes this one seem to go really fast.

  • Burt
    Reply

    DUs- 127, 124, 97

    HSC- 95, 115, 135

    WOD 11:41 RX

  • Sean M
    Reply

    Getting better on DU’s.
    44, 46, 49

    HSC
    95,95,115. Should have done more.

    Wod 11:57 RX

  • Jordon
    Reply

    Double Unders
    10, 14, 15

    My first set of DU’s

    HSC:
    95, 115, 135

    WOD:
    12:35 ; 225#, Rows

  • JJ
    Reply

    So pumped I hit a 155 snatch today. Been trying for over a year to do this. Unfortunately it’s not body weight anymore but still stoked !

  • Nakia
    Reply

    Awww i miss Stephanie! !!

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