WODS 12/30/19 to 1/3/20

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Hey CFC! This week we will do some fun wods with the goal of burning off some of those Christmas treats! Our next cycle will resume next week and will focus on front squats, hang snatch, and long aerobic efforts.

Monday December 30

“Never ending story”

EMOTMx24

1:Row 18/12 cal or 40 sec max cal for scaling
2:20 Abmat situps or 15 Vups
3:bike 15/11 Cal or 40 sec for scaling
4: 3 Deadlifts 80%

 

Tuesday December 31

Last wod of 2019! TBA

 

Wednesday January 1

1st wod of 2020! TBA

 

Thursday January 2

Push Press 3 EMOTMx8

3rds
400m run
15 KBS 70/53
12 Push Press 115/75

 

Friday January 3

3rds
30 Wall balls 20/14
12 TTB
60 DU
at the 10:00
3rds
7 Power cleans 135/95
14 Box Jump overs 24/20
4 Bar Muscle ups