Monday, February 14 WOD

Buy-In:

Burgener Warm-Up.  3 Rounds of 5 reps with pvc or wood dowel for 2 rounds and empty barbell for 3rd round.

The sequence is as follows, always in this order:
1.  Down and up  view demo
2.  Elbows high and outside  view demo
3.  Muscle snatch  view demo
4.  Snatch land  view demo
5.  Snatch drop  view demo
6.  Hang power snatch  view demo
Putting it all together  view demo
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WOD:

Deadlift 1-1-1-1-1-1-1
Shoulder Press 1-1-1-1-1-1-1
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Cash-Out:

500 meter row for time

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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