Wednesday
WOD

1. Every minute on the minute for 6 minutes:
Odd: 3 Pause front squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

2. Every minute on the minute for 6 minutes:
Odd: 2 High hang squat cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. Every minute on the minute for 6 minutes:
Odd: 1 Squat clean at 90% of 1RM
Even: 40 Double unders

Posted on CFNE on Comp Train on 12 November, 2014

CF LITE
Complete 3 round for time of:
400 Meter run
12 Kettlebell sumo deadlift high-pulls (M: 32 kgs, W: 24 kgs)
21 Pull-ups

IMG_5036

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ATTENTION KICKBOXING MEMBERS
Leo will be gone for the month of December. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.
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