Monday 11/11/2013 HERO WOD
Warm up
3 Sets of
10 Push Press (empty Barbell)
10 Good Mornings ( Empty Barbell)
10 Jump Squats
Strength/Skill
1n 15 mins build up to a heavy set of 3 reps
Push press
3-3-3-3-3
Training (Met-Con)
In honor of Veterans Day and dedicated to those who served this great country.
Hero WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push presses (115/80)
10 KB Swings (53/35)
10 Box jumps (24/20)
2013 11 10
10 plus 10. Awesome workout!
9Rounds +9reps; Push Press 95lbs, KB 53lBS. Thanks to all those who serve!
10+20 RX. Awesome workout. Exactly what CF is all about.
6+4 at 95#. Tough workout!
8 RDS Rx. To those who served thank you!
7 + 18 RX….Awesome WOD today!!! Great seeing everyone push for that last rep!
8 + 17 RX….. got my ass handed to me. Every rep for the Vets- Thank you for all that you do!
Better late than never.
9 rounds + 11 reps 105# and blue kb