Friday, August 3 WOD

Skill: Berganer Warm-Up, 1 Round of 5 reps with PVC, 1 Round of 5 reps with barbell

  • Down-Ups
  • Elbows High and Outside
  • Muscle Snatch
  • Snatch Land
  • Hang Power Snatch

WOD: Snatch 5-3-3-3-1-1-1-1-1

Cash-Out: 100 yard Burpee Broad Jump for time.  That’s 5 lengths of the main workout room, in case you were wondering.

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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