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

Share