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