Wednesday October 19,2016

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(Have you met Keith yet?  He just made his entry to group classes and look at this squat form already!  Yeah buddy!  Make sure to introduce yourself and give him a warm CFJ welcome!)

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

Skills/Strength Session:

6 sets of 9 unbroken Handstand Push-ups

(Use a deficit if you can)

**first 3 reps are strict, next 6 use a kip

 

Level 1 & 2 WOD (L2 listed in WOD and L1 listed below) 

AMRAP 5 minutes:

150 double under buy in…then…

12 Thrusters (95,65)

12 Chest to Bar Pull-ups

 

L1RX– 150 singles, Th (45,35), chin over Pull-ups

 

Rest 5 minutes… then…

 

AMRAP 5 minutes:

100 DU buy in…the

9 Thrusters (115,75)

12 Toes to Bar

 

L1RX– 100 singles, Th (75,55), V-ups

 

Rest 5 minutes… then…

 

AMRAP 5 minutes:

50 DU buy in… then…

6 Thrusters (135,95)

12 Pull-ups

 

L1RX– 50 singles, Th (95,65), Push-ups

Level 2 MODS:

MOD 1: Th (75,55)(95,75)(115,75), Band Pull-up for C2B section

 

Level 1 MODS:

MOD 1: Band pull-ups for first AMRAP