Wednesday, December 6 WOD

‪Room 1 ‬
Warmup: ‬1 Round:
5 Single Arm Weighted Arm Circles
10 Jump Squats
10 Push-ups
10 Banded Good Mornings
5 PVC RDL each
5 Scapula Pull-ups 
5 Strict Pull-ups 
Buy-In: 5 Sets‬
‪3 Push Press, building to a tough triple‬
Skill Review: Turkish Getups‬
WOD: 4 Rounds:‬
‪1:00 Turkish Getups– alternating arms (C: 1.5/1, P: 1/25, F: 25/15) ‬
‪1:00 KB swings -same weight as your TGU weight‬
‪1:00 Box jumps, 24/20″‬
‪1:00 Double unders‬
‪1:00 Rest‬
– ‪Score total reps for all WOD movements‬

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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