Friday, December 2 WOD 120211

Mobility:  Shoulder Range and Positional Inhibition

Skill:  Heavy Thrusters

WOD:  Thruster 1-1-1-1-1-1-1

Met-Con:  15-9-6 reps for time of..

  • Thrusters, 70% of 1RM
  • Burpees



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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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