June 3 2014

Happy Birthday MOKA and MEGHAN! Two of  our CF Teens celebrated with burpees today!

TShirt, Hoodie and Beanie orders are on the storage room door. We will take orders through next week, so please put you order up before then!

a1.pullups-  3 strict pull-ups , on 3rd, 10 second hold at top to eccentric lower x3

a2. snatch complex take 10 minutes, increasing load but aiming for consistent solid lifts.

1 lift off, 1 pause pull, 1 pause hang snatch, 1 snatch

b 10-9-8-7-6-5-4-3-2-1 Bodyweight Deadlifts

*Complete 10 Wallballs (20#/14#) between each round.

15 min cap





  • cath — June 3, 2014

    9.38 65kg

  • Paddy — June 3, 2014

    8:05 or 8:50…. oops didn’t write it down. 67.5kgs.

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