Friday WOD
3 Rounds for time of:
20″ Box step overs, 25 reps. Over & back equals one rep.
95/65lbs. SDHP’s, 20 reps.
Pull-ups, 15 reps.
35/20lbs. DB lunge press, 100 ft. 50′ rt. hand, 50′ left hand. Press DB as you go down.
8 Responses to “Friday WOD”
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Friends of CFC
October 30th, 2009 at 7:22 am
Great way to end the week Coach. Thanks!!! Awesome effort Meg way to finish strong. Once again Matt D is the king of 6am. Nelson and Brandon good work as well. Glad everyone could make it, and those of you that weren’t there today… GET THERE!!!!!
October 30th, 2009 at 8:49 am
Hope to see a good showing tomorrow!!! We’re definitely going to have a little fun!!! What a way to start your Halloween!!! Where a costume if you dare!!!
October 30th, 2009 at 8:58 am
I was thinking about coming dressed as a middle aged mom that just got out of bed. I know it would be a stretch but I just might be able to pull it off. LOL
October 30th, 2009 at 9:08 am
Chrissy!!! That’s LAME!!! I’m thinking Marilyn Monroe???
October 30th, 2009 at 9:09 am
For you!!! Not me of course!!
October 30th, 2009 at 2:06 pm
Dina…I’m coming in a Toga! And you know that i wear it the right way!!!
October 30th, 2009 at 2:39 pm
I hate that I am going to miss the Halloween workout. Maybe I’ll dress up and hit the school gym and half the workout.
Did Nate today with a 1.5 pood. Only 9 rounds. I am glad I have rings so I can get those muscle-ups back.
October 30th, 2009 at 3:06 pm
Paul, That alone will be worth coming for tomorrow!!! Baryn, hate that we will miss you!!