WOD
3:00 min AMRAP
21 Power Clean
21 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
18 Power Cleans
18 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
15 Power Cleans
15 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
12 Power Cleans
12 Burpees
Max Meters
3:00 Rest
3:00 AMRAP
9 Power Cleans
9 Burpees
Max Meters
Fitness: 95/65
Performance: 135/95
Open: 155/105
***During round of 21 it will be hard to get any meters,
but obviously we can get a plenty in as the sets decrease.
Load should be a challenge and not unbroken for 21***
DRIVE
2 – 4 – 6 – 8…….climb the ladder
Burpees to a plate
Plate overhead walking lunge (25 Ft)
Plate Ground to Overhead
Plate overhead walking lunge (25 Ft)
12 Min AMRAP
5 Min Rest
20-18-16-14-12-10-8-6-4-2
Wall-Balls
Sit-ups
December 13th – Free Oly Class starts at CFHE (available for next 5 weeks, 7:30pm on Thursdays)
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th & 16th – CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 15th & 16th – CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am