Thursday, 8/17/2017

CFRE DEMO DAY Part 1 8/26-27 CHECK FACEBOOK EVENT FOR DETAILS

ALTERNATE SCHEDULE FOR COLUMBIA CITY/CLUBHOUSE FOR THE WEEK OF 8/28. CHECK MONTHLY NEWSLETTER EMAIL OR NEAR THE CALENDAR AT THE GYM.
400m Run
Group Burgener Snatch Warm Up
08/17/2017 - S/T

Score Type:: Total Weight

Work to a heavy 3 rep Hang Squat Snatch
Then do 2x3 more at that weight



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08/17/2017 - WOD

Score Type:: AMRAP

10 Min EMOM
10 Sumo Deadlift High Pulls (95/65)
3 Handstand Push Ups
1 Bar Muscle Ups



L1 - (45/35), Strict Press, Jumping Chest to Bar

L2 - (75/55), Scaled HSPU/Jack-knife, Jumping Bar Mu's

Rx - Above

Comp -



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40 x RUSSIAN PLATE TWISTS



40 Slam Balls
30 Sit Ups
20 Squats
20 Min AMRAP
200m Run
20 Goblet Squats
200m Run
20 KB Russian Twists
200m Run
20 KB Swings
200m Run
20 KB Sumo Deadlift High Pulls

Comments

Susie Buchanan 2 months ago / Reply

08/17/2017 - S/T: 65 lbs

Susie Buchanan 2 months ago / Reply

08/17/2017 - WOD: 8 reps

STEPHEN TODD

STEPHEN TODD 2 months ago / Reply

08/17/2017 - WOD: 112 reps

Kyle Knapp

Kyle Knapp 2 months ago / Reply

08/17/2017 - WOD: 109 reps
Notes: 6 rounds complete

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