19 February 2014

 

Reminder:  The CFL/CFK Night Out is this Saturday, 22 February in Shirlington at Samuel Beckett’s Irish Pub!  The Fun Starts at 8:30 p.m.  We hope to see everyone out for a great night!  If you plan to come please shoot me a message or respond to Facebook to help us get a better gauge on headcount.

 

WOD: 

Cash In:  2 Rope Climbs

  • 37 Double Unders
  • 3 Hang Power Cleans *
  • 7 Push Jerks*
  • 37 Wall Balls (20/14)
  • 3 Power Snatches*
  • 7 Overhead Squats*
  • 37 Pull Ups
  • 3 Power Cleans*
  • 7 Front Squats*
  • 37 Box Jumps (24/20)
  • 3 Push Press*
  • 7 SDHP*

Cash Out: 400m Farmer’s Carry 45/35

*All barbell weight:  (A: 135/95; Rx: 115/75; S1: 95/65; S2: 75/55)

 

CORE:   

Leg Circles (25 Clockwise/25 Counterclockwise) (S: 1x; Rx: 2x; A: 3x)

 

 

 

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