December 10, 2014

Dec 9

Written By ethan goetz

Click here to see some highlights from the 2014 CFWP Holiday Throwdown on Saturday! Thanks for the video Auston!

Strength

Behind-the-neck Split jerk, 5x3
Pendlay Row, 5x3

WOD

4 minute AMRAP of:

Row for total meters

2 minute Rest then 4 minute AMRAP of:

10 S2OH, 115#/75#
30 Double unders

2 minute Rest then 4 minute AMRAP of:

10 KB swings, 70#/53#
30 Second plank

ethan goetz

December 11, 2014

December 9, 20114