3/25/13 WOD

Quad fire

Thought this was fitting after a 150 Wall Balls!


A.  EMOM for 5 min

2 Clean & Jerks (full) @ 75%

then, when clock hits 5:00

2 min AMRAP of:

Clean & Jerks @ 75%

B1.  3 x ME UB T2B; rest 60 sec.

B2.  3 x 15 Standing GM- meduim weight; rest 60 sec.



3 Rounds for time of:

Run 400 m

21 KBS-53/35

12 Pull-ups


JumpNrope Seminar coming to CFTC this Saturday from 9-11am.  Currently we have 5 people registered, we need more if they are going to come out.  I know there are A LOT of people that need to work on their double unders and its only $45.  Be sure to sign up ASAP, you can either sign up through our events page on the website or register here.


Posted on: March 24, 2013admin

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