Friday November 25, 2016

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(Thankful for all of our CFJ athletes and thankful for an awesome Thanksgiving Day WOD!)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

WOD: 

With a partner complete:

 

Part A:

In an 8 minute time frame:

Find your 1RM Clean

**one bar between partners, unless they are co-ed.  Each person finds their max and the score is the total of the two lifts. Work together here to maximize your score, like two black friday shoppers working together to make sure they get everything on the list.

REST 5 MINUTES:

Part B:

4 rounds for time:

Run 400m

50 Double Crunches

25 Kettlebell Swings (53,35)

**Modify as needed. For this part of the work-out, the two partners will be battling to see who can finish first.  Just think Black Friday shopping and the first one to the finish line gets the last toy on the shelf!

 

Grunt Work:

CFJ Black Friday Sprint

4 x 200m Row SPRINTS (as fast as possible)

100% rest