TUE03MAR2016

13086898_10153411797651695_3757149790809307271_oJoin the Flying V Formation, and get your CF4CF shirt while still in stock. All sales from this week go towards the fundraiser!

WOD

Strength
A) Tall Clean: 30-40/4* sets
B) Clean Pull to Knee + Hang Clean: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/3+1*3 sets

 

Conditioning
AMRAP in 16 Minutes:
21 Wall Ball (20/14)
15 Toes to Bar
9 DB Thrusters (45/25)
90 Second rest

Extra

Deadlift (using steel plates): Clusters: 5.5.5 x 3 sets @ 65%, rest 10 sec between 5’s, rest as needed between sets   Skill

4 sets of 30 sec HS Hold using the wall, shoulder tap as able

Accumulate 200ft of HS Walking, must be done in at least 25ft increments, no time requirement force proper, upright, tight position

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