Friday’s WOD is in honor of Joanie’s birthday.  Compare to 7/23/14.

Skill:

Hang Squat Snatch: light to moderate weight working on the technique.  Spend 10mins here.

Conditioning:

“Dirty Thirty”  PLUS ONE

31 Box Jumps

31 Sit Ups

31 KB Swings (53/35lbs)

31 Lunges (no weight, just walking lunges)

31 Push Press (30kg/20kg)

31 Bent Over Row (30kg/20kg)

31 Wall Balls (20/14)

31 Burpees

31 Double Unders

Categories: CFSL BLOG

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