Wednesday, October 16 WOD

Skill Review: 10 minutes on Pose Running Drills

  • The Fall, 10 reps
  • Bunny Hop, 5 hops in place, 10 forward hops, 5 hops in place, 10 forward hops
  • Butt Kicks on Wall, 10 right, 10 left
  • Running in Place on Wall, 20 foot strikes
  • Butt Kick Slow Run alternating every few steps, across gym

WOD: 21-18-15-12-9-6-3 rep rounds for time of…

  • Chest to Bar Pull-Ups
  • 300m Run

*24 minute hard stop

Cash-Out: 50 Back Extensions, NOT for time

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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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Kale and Walnut Pesto

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