Wednesday, November 5th 2014

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Battle of Baltimore

Specialty Classes tonight, 5:30 mobility and 6:30 pm barbell club!

Our next strength cycle will focus on Olympic Lifting.  We will try to increase everyones 1 RM Clean and Jerk and 1 RM Snatch.  We will find our 1 RM’s at the end of this week and star the cycle next week.

Skill WOD

Spend 12 minutes work on Muscle ups

(if you have muscle ups do 20 for time)

WOD

6 KB Swings (70/53)

12 Front Squats (115/75)

5 Rounds

Rest 2 min

12 Box Jumps (24/20)

15 KB Swings (53/35)

(lower the KB weight for this AMRAP)

5 Rounds

-For Time-

-We might have to share KBs or start the second one in place of the first one-

The coaches of CFH pose for a serious shot…and TR takes it to a whole new level…

Barbell Club WOD

Death by shoulder 2 overhead at (135/95) then

EMOTM (for 10 min)
3 Overhead squats