WOD 11/15/16

Well kids, due to website issues we will most likely be using this old faithful WordPress site as our new CFC webpage until our new site gets built. This used to be my old ranting site, but now we will use it for rants AND WOD’s!!


PRE CLASS WARM UP

1000m Row

OLY LIFTING

10m EMOM

1 Hang Power Clean + 1 Clean + 1 Jerk

METCON

12m AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

ADVANCED

5 HSPU
10 Pistols
15 Pull Ups

POST CLASS

Accumulate 2m in L sit or L Hang

** Scale with knee tuck **

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