2014 CFS christmas party

Stimulus party tonight, Saturday, December 20th at 7pm!

ATHLETE

Partner WOD
30 GHD
30 Wallball
30 Power Snatch (95/65)
30 Pushup
30 Pullup
30 G2O
* Both partners do 30 reps. One person works. P1 completes all of one exercise before P2 Begins. Move to next exercise when both are finished.

COMPETITOR AND BARBELL CLUB

A. PC.Split Jerk 1, 1, 1, 1, 1, 1; rest 2-3mins
+
EMOM
15mins
1st – PS x 2 (not TnG) 5mins 65-70% of 1rm
2nd – 5-7 CTB/pull-up/ring row
3rd – 10 box jump with step down 24/20″
+
3 sets
Row 1min tough
-rest 1min
-all rows same pace
+
Row 1min 97% effort