Mar.16.15

ROW ROW ROW your butt into Shape!!! Our Rowing Challenge starts today! Over a 1 month period the person with the most accumulated Meters will walk away with a CFC PRIZE and bragging rights! The ultimate goal is to hit 100,000 meters ( and if someone does they might get something extra special ;)! So ready …set… ROW!!!!!!!!!

CF WOD:

A.

Three sets, not for time, of:

Sotts Press x 5 reps

Handstand Walk x 10-15 Meters (or wall walks)

L-Sit x 45 seconds

B.

Every two minutes, for 20 minutes (10 sets):

2 Power Cleans + 1 Split Jerk

(pause for 2 seconds in the receiving position of your split jerk)

Build over the course of the 10 sets to something heavy for today.

C.

Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-ups

8 Burpee Box Jump-Overs (24″/20″)





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