Monday, December 26 WOD 122611

Skill:  High Pulls and Split Jerks

WOD:  For Max Weight…

  • Clean High Pull, 5 x 3
  • Split Jerk, 5 x 3

Cash-Out:  9, 7, 5 reps for time of..

  • Clean and Jerk, 75% of Split Jerk 3 rep max
  • Sit-Up to Stand-Up



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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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