Cody Climbing at CFBC

 WOD 2/9/12

Dynamic Effort Front Squat 5-5-5-5-5 Focus on Speed, Use 50-60% of your max


3 Rounds:

AMRAP in 3 minutes:

3 Burpees

6 Wall Ball (20/14)

9 DB Push Press (45/30)

Rest 3 minutes between each round


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Showing 10 comments
  • Cody

    Rest day for me

  • BeckyReddoch

    you have to go when your pic is on the blog… it’s kinda like a rule..

    did anyone go today???

  • Neal

    Happy Birthday JJ!

  • Sheree Pierce

    Becky, I was wondering the same thing. I decided yesterday not to go today…kinda sorry. It’s the kind of wod I like.

  • BeckyReddoch

    appropriate use of kinda and kind of, Sheree 😉

    And Neal, did u cover all 4 bases?? blog, person, text, FB…

  • Sheree Pierce

    Well, I’m kind of a stickler about my slang! HAHA! Well kinda.

  • JJ

    thank ya neal

    9 rounds at 40#

  • Clayton

    Clay Miller and I did this at CFL. Both of us did 9rds Rx. I used 165# for the FS.

  • Neal

    Becky, Only got 2 covered so far, blog and in person.

    155 on the front squats.

    3rds 6 wall ball
    3rds 4 wall ball
    3rds 1 push press RX

  • Josh T.

    155 on fron squats

    3 rds+6 WB
    3 rds+2 WB on last two rds

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