FREE Gymnastics Seminar TOMORROW @ Noon for all CFD Athletes
WOD for Friday 092812 – Click Here For Today’s Schedule
4 Rounds For Time:
10 KB High Pulls (52/35) – each arm
20 American KB swings
Post Clean Loads and Workout Rounds to Comments
For the Clean, take 20-25 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. It’s ok to leave something in the tank for next time. Receive the bar in a full front squat. Don’t forget to put your PRs up on the PR BOARD!
For the conditioning workout, keep your elbow HIGH and OUTSIDE on the high pulls. KB Swings are overhead with the same load as the high pulls.
ENDURANCE WORKOUT tonight at 6pm!
Clean and Jerk Session – 94kg 2012 Olympics