Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

EMOM 12 minutes, perform 3 Power Cleans

Rest 1 minute, then EMOM 10 minutes, perform 5 Hang Power Snatches

Rest 1 minute, then EMOM for 8 minutes, perform 8 Kettlebell Swings (53 lb./35 lb.)

Rest 1 minute, then EMOM 6 minutes, perform 8 Chin-ups

Post loads and results to comments.


CF7 Announcements:

1. SFH Protein is now available for purchase at CF7! See Ryan Shupe for more details….Ryan says it’s the BEST product he has ever used!

2. Mobility class will now be on Saturdays only, following the 9am class.


“I don’t watch the leader board. If I’m watching the leader board, it means I’m not having fun and watching what everyone else is doing. Instead, I go out and give it everything I have.”

Post thoughts to comments.

Monday WOD, August 26, 2013

One thought on “Monday WOD, August 26, 2013

  • August 26, 2013 at 2:52 pm

    LF – good WOD and nice to be back!!! A little warm out there this afternooon 🙂

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