Friday, October 3, 2014

Sat, 100414

CF Resilience taking on the overnight wods at Gillette

SATURDAY; COMP Day @CFF - Milford Run Through for those attending and wanting to push teammates

A. Complex:   SqT Clean + Hang Power + Front SqT 
B. AFAP 
15 C&J’s 135/93
15 bar facing burps
500m Row 
C. Teams of 4 
100 KB Thrusters 53/35
75 C2B
50 OHS 135/95
25 Muscle Ups

***Those not attending CFF
A. Complex: Power Snatch + Hang SqT Snatch + OHS; build to max
B. Emom  x 10 
2 power clean + 2 push jerks at 70%
C. AMRAP 18 @70-80%
3-5 strict hspu
5 tng power cleans (155/103)
10 bar facing burpees 
10 T2B
20 cal Row 
D. DB SA row 7-9 reps heavy with 1-2 sec pauses at top of pull x 3-4 sets 
E. Seated Good Mornings 5x5 ascending 

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