The 2014 CFWP Holiday Throwdown is this Saturday (12/6), 12pm-3pm! Details here. Sign-up here. No regular classes that morning in lieu of the Throwdown!
Strength
- Front Squat, 3x6 (70-75%) & 3x1 (90-95%), alternating and building
- Strict/weighted pullups between sets
WOD
Every 6 Minutes for 18 minutes complete:
- Run 400m then
- 5 Thrusters, 115#/75# (Rx+ 135#/95#)
- 10 Front Rack Lunges, 115#/75# (Rx+ 135#/95#)
- 15 Pullups (Rx+ C2B Pullups)
Score is the time for each round.