Post Hero WOD toast
Warm Up and Mobility
Oly Warm Up/Skill Sotts Press 1 x 5 Snatch Drops 2 x 5 Snatch Balance 4 x 2 OHS 3 x 5 Strength 5 x 3 Deadlift “Need for Speed” Tabata of Muscle Cleans 95/65 ( First 4 Rounds) Push Ups ( Next 4 Rounds) Rest 1 Minute Tabata of Air Squats Sit Ups (Alt Rounds) Post Turkey Day Hope everyone had a fun and safe Thanksgiving. Today’s WOD is a back off day coming off the tough week and Turkey Day. Come in , have fun with the CFRT family and work off the cheat days. We are running a full schedule, so all classes are available. Don’t forget to drink water and we will see everyone tomorrow!
Can’t wait to see what these muscle cleans are all about
Dead lifts
315×3
325×3
335×3
345×3
350×3
“Need for speed”
Muscle cleans – 29 (95#)
Push ups – 42
Air squats – 70
Sit ups – 48
Great job 5am! You killed it today!.. Thanks Pj!
Way to kill the 5am class Chris! 5am wasnt happening for many people today haha
Deads 325 for 5 X 3
Deadlift
255
275
305
325
335- got one but then called it quits
Today was a good day to back it off a little. Went to the 930 class and was surprised to see so many smiling faces. Great work everyone!
Way to get in today everyone and work off Turkey Day, See everyone tomorrow!