Sunday, December 1 WOD

Mobility: 12 minutes on what needs it most

WOD: “Linda” (3 Bars of Death) 10-9-8-7-6-5-4-3-2-1 rep rounds for time of…

  • Deadlift- 1.5 bodyweight
  • Bench Press- bodyweight
  • Clean- 75% bodyweight

Cash-Out: 3 minute AMRAP of…

  • Muscle-Ups (substitute 3 pull-ups and 3 ring dips per muscle-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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