Tuesday Oct 1 2013


CFNWA crew representing at comp in St Louis


WOD
Strength 
8-4-2-1-1 reps of
Shoulder Press
Push Press
Push/Split Jerk

Remember on the PP and PJ "speed of the hips generates more power"

Post your loads for ea press series


Extra Credit 
Row 500m ( 0r run 400m)
rest 3:00
repeat x2

Post your split times



1 comment (Add your own)

1. Loretta wrote:
Great job guys, proud of you all!!

Mon, September 30, 2013 @ 8:00p33

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