Friday, November 22 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: Deadlift 5-3-3-3-1-1-1-1-1

Cash-Out: 6 minute AMRAP of…

  • 1 Deadlift
  • 1 Power Clean
  • 2 Deadlifts
  • 2 Power Cleans
  • 3 Deadlifts
  • 3 Power Cleans
  • etc…

Loads: C: 155/105lbs   P: 135/95lbs   F: 105/75lbs

*Your score is total reps achieved

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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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