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/competition
10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband)
$15 for wristband (BBQ only)
http://www.cfreconstructed.com/competition
Olympic Lifting Seminar at CFCR10!
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen. Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting.
10/18 11am-3pm $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen. Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting.
10/18 11am-3pm $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077
WARM UP
2 rounds
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through
BUY IN
Front Squat 3 x 3 @ 75% or chit-chat
SKILL
Find a partner
WOD
With a partner complete AMRAP in 20 minutes :
40 DU
40 Burpee Box Jumps
20 Ring Dips
20 Hang Snatch 95/65
40 Wall balls
40 S2OH 95/65
40 Burpee Box Jumps
20 Ring Dips
20 Hang Snatch 95/65
40 Wall balls
40 S2OH 95/65
CASH OUT
Run 335m x 3 or go get drinks
MOBILITY
Everything
RESULTS
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