December 8, 2014
Click here to see some highlights from the 2014 CFWP Holiday Throwdown on Saturday! Thanks for the video Auston!
Strength
- Front squat, 5x3; tempo 31x1
- 3 second decent, 1 second hold at the bottom, then explode out of the squat
- Strict/weighted pullups between sets
WOD
4 Rounds for time of (16 minute cap)
- 10 Thrusters, 115#/75#
- 10 Strict Pullups
- Run 400m