Thursday, June 20 WOD

Buy-In: Strict Pull-Ups

  • 75% x 5, 85% x 3, 95% x 1
  • Use your 1RM strict Pull-Up PR to determine the prescribed weight amounts.  If your PR is bodyweight or with a band, use whatever band hep makes it increasingly more difficult for the 3 sets of 5 reps, and I mean REALLY difficult.

WOD: 3 rounds for time of…

  • 8 Single Arm Barbell Snatches
  • 16 Pull-Ups

Loads:  C: 95/65lbs   S: 75/45lbs   D: 65/30lbs

Cash-Out: 10 Tire Flips for time

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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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