Wednesday, November 13 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

WOD: “Lynne” 5 rounds for max reps

  • Bodyweight Bench Press
  • Pull-Ups

*There is no time component to this wod but there will be a 25 minute hard stop

Cash-Out: Med Ball Lateral Jump-Over Tabata

  • 2 foot take-off for Rx.

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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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