Thursday February 25, 2016

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(John had a great workout yesterday and pushed his boundaries big time.  As one of our newest class members, he is absolutely crushing it and brings a great energy to CFJ!  Glad to have you John!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

With a partner complete:
40-30-20-10-20-30-40
Row for Calories

**While your partner is rowing, you will complete:
AMRAP
2 wall walks
8 Weighted Step-ups (24″,20… holding (35, 20 # KB’s in each hand..L+R=2)

**The sequence of the workout will be as follows:
Partner A: Row 40 Partner B: AMRAP
Partner B: Row 40 Partner A: AMRAP
Partner A: Row 30 Partner B: AMRAP
Partner B: Row 30 Partner B: AMRAP
Continue the sequence for the entire workout, your score will be a total time to completion plus the combined total AMRAP score for both partners

MOD 1: Step-ups (20,18 KB in each hand)

MOD 2: Step-ups (18KB, 10DB in each hand)

MOD 3: Step-ups (15# plate held at chest)

MOD 4: Step-ups (10# plate held at chest)