WOD 12/13/16

PRE CLASS WARM UP

1000m Row
20 Push Press (45/35)
10 Deadlifts (45/35)

OLY LIFTING

10m EMOM

1 Power Clean + 2 Squat Clean

METCON

3 Rounds

21 Cal. Row
15 Burpees
9 Power Snatch (95/65)

ADVANCED

3 Rounds

21 Cal. Row
15 Burpees
9 Squat Snatch (135/95)

POST CLASS

Accumulate 2m in L sit or L Hang

** Scale with knee tuck **


War of the Centurions Comp!

It’s time to register, kids! This is an in-house event for CFC members only and it’s a blast! All workouts will be doable for all athletes and it will be a great day to push yourselves and do more than you thought you could! Registration is $50 and it closes on 1/1/17. Entrants will get a t-shirt and swag bag. The prize list is growing and it’s going to be a kick ass day!

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