Thursday
WOD
“Macarena”
In teams of 4-5 athletes, complete:
As many rounds as possible in 20 minute of:
Row for calorie (M: 12 cals, W: 8 cals)
10 Kettlebell swings (M: 32 kgs, W: 24 kgs)
50 Foot walking lunge
*Once the first athlete clears the rower, the second athlete can start.

Posted on CFNE on 03 November, 2015

Strength
Bench Press
10-8-6-4-2

3 Supersets of:
5 Man Makers
10 Banded lat pull downs

3 Supersets of:
Max unbroken dips (mod as needed)
20 Banded pull aparts

Screen Shot 2015-12-09 at 4.50.14 PM
Please take a look at the above Holiday Schedule for Christmas and New Years modified classes.

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