Thursday, September 5 WOD

Specific Warm-Up: Burgener Warm-Up

WOD: Snatch Balance 5-3-3-3-1-1-1-1-1

Cash-Out: Perform the following for reps, Tabata Style…

  • Power Snatch
  • Power Cleans

Loads:  C: 95/65lbs  S: 85/55lbs  D: 75/45lbs

*Alternate between the two movements each 20/10 for 16 rounds.
** Your score is the combined lowest score for each movement

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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