Wednesday, June 5 WOD

Skill Development: Burgener Warm-Up, 3 reps with empty barbell

  • Down and Up
  • Elbows High and Outside
  • Muscle Snatch
  • Snatch Land 2, 4, 6″
  • Snatch Drop

Buy-In: Deadlift

  • 75% x 5, 80% x 5, 85% x 5

WOD: 9 minute AMRAP of…

  • 3 Squat Cleans
  • 200m Run

Loads: C: 155/105  S: 135/95lbs  D: 95/65lbs

Cash-Out: 2 minute AMRAP of…

  • 15′ Rope Climb


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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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