A photo taken from the back door of CFF during last weeks rainy weather. 

A photo taken from the back door of CFF during last weeks rainy weather. 

TODAY’S WOD:

A. Complete as many rounds as possible in 6 minutes of:
8 Dumbbell Snatch, alternate arms (4/arm) – LTBD
10 Slam Ball Get-ups, alternate sides (5/side) – 50lb/25lb
10 meter 1-arm Overhead Walk with a plate balanced on the palm, Left side - LTBD
10 meter 1-arm Overhead Walk with a plate balanced on the palm, Right side
4 total rounds. Rest 1 minute between each round
*Post total rounds/DB load/plate load. 

B. Strength 101:
“Legs #2”
Superset:
Back Squat 15,12,10,8,6 reps for load.
Hamstring Raises 5 sets of 8 reps.
Superset:
Sissy Squats 5 sets of 8 reps @ 5200 tempo
Walking Lunge with Dumbbells 5x10-meters
Rest 2 minutes between supersets. 
*Compare to 5/14/18.

Post total rounds/DB load/plate load for part A and loads for part B to Members Area or comments.

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