Monday, July 16 WOD

Skill: Review WOD movements

WOD: “Amanda”

9-7-5 rep rounds for time of…

  • Bar Muscle-Ups
  • Snatch,  135/95lbs

Cash-Out: 100 meter Bear Crawl 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

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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