REMINDER
The Friday 02/06/2015 8:30 AM class is canceled.
Upcoming
– Weightlifting Technique Cycle | Starts Feb 23
– The Open + CFW Team Championships | Starts Feb 27th
WOD
Strength
Front Squat (starting at the ground) EMOM x 6 min: 5 reps @ 65% of Clean Max
Conditioning
AMRAP in 4 min:
12 Power Snatch (75/55)
6 Burpee Pull-ups
Rest 2 min
AMRAP in 4 min:
8 PS (95/65)
4 Burpee Pull-ups
Rest 2 min
AMRAP in 4 min
4 PS (115/75)
2 Burpee Pull-ups
Rx+ = (95/65, 115/75, 135/95 & Ring MU in place of pull-ups)
Extra
Clean from Blocks @ Mid Quad: 4×3 @ 60%-70%
A) Strict Chinups: 4×5 weighted
B) 50ft HS Walk x 4 sets