The Program

WOD 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