Wednesday, November 16 WOD 111611

Mobility:  Improving the bottom position of the Squat/Clean/Snatch

Skill:  Medicine Ball Cleans

WOD:  AMRAP in 16 minutes of..

  • 10 Pull-Ups
  • 10 Right Arm Dumbbell Thrusters, 25% of Shoulder Press 1RM
  • 10 Double Unders
  • 10 Left Arm Dumbbell Thrusters
  • 200 meter Row



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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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