ANNOUNCEMENTS
Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
WARM UP
2 rounds NFT of:
Run 335m
10 BB Back Squats
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges
Run 335m
10 BB Back Squats
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges
BUY IN
10 min to a heavy
3 pos snatch (floor,knee,mid)
immediately following
1 full snatch @ 95% and 90%
3 pos snatch (floor,knee,mid)
immediately following
1 full snatch @ 95% and 90%
SKILL
Muscle Snatch + Tall snatch
3 x 3 of each
3 x 3 of each
WOD
12min amrap
20 Hang Power snatch 95/65
30 Wallballs 20/14
20 Hang Power snatch 95/65
30 Wallballs 20/14
CASH OUT
Feet elevated ring rows
3 sets x 6 reps with 2 sec pause at top
3 sets x 6 reps with 2 sec pause at top
*highest elevation with good form
MOBILITY
Shoulders
RESULTS
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