Sunday, May 19 WOD

Mobility: 6 minutes on what needs it most

Buy-In: AMRAP in 2 minutes of…

  • Double Unders

WOD: Wave Loading

  • Split Jerk (from rack)
    • 1 set of 3 @ 87%, 120 seconds rest
    • 1 set of 2 @ 90%, 180 seconds rest
    • 1 set of 1 @ 92%, 120 seconds rest
    • 1 set of 3 @ 87%, 120 seconds rest
    • 1 set of 2 @ 90%, 180 seconds rest
    • 1 set 1 @ 92%
  • Front Squat
    • 4 sets of 4 reps @ 85 – 90%, 120 seconds rest

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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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