Workout of the Day

Snatch
EMOM 15 mins:
1 rep starting at 75% of 1RM, increase up if you like

Complete as many rounds as possible in 10 mins of:
5 Chest-to-bar Pull-ups
7 Burpee Box Jumps, 24/20 in
9 Medicine Ball Cleans, 20/14 lbs

Extra Training

Hip extension hold
60-45-30 secs

GHD parallel hold
60-45-30 secs
Alternate between the two holds and rest as needed between.

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**

2016 CFM XMAS WOD 3rd place : Wodaloo!!

2016 CFM XMAS WOD 3rd place : Wodaloo!!