Thursday, December 29 WOD 122911

Mobility:  For Bench and Dips

WOD:  Push-Ups and Ring Rows for Max Weight

Weighted Push-Ups 3-3-3-3-3-3-3

  • Rest 1  minute between efforts

Weighted Ring Rows 3-3-3-3-3-3-3

  • Rest 1 minute between efforts

Cash-Out:  AMARAP in 8 minutes of…

  • 8 Push-Ups
  • 8 Ring Rows
  • 8 Box Jumps, 30/24

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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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