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

12 minutes to establish a heavy Clean (Power or Squat), then take 70% of that and do 3 Cleans EMOM for 5 minutes

12 minutes of work of:

Even minutes, complete 10 Toes to Bar
Odd minutes, complete 10 Burpees

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Throwback Thursday: Olympic Lifting is like a teeter-totter


To be a good Olympic lifter, you have to be SPEED STRONG.

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Thursday WOD, August 22, 2013

3 thoughts on “Thursday WOD, August 22, 2013

  • August 21, 2013 at 8:05 pm

    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!

  • August 22, 2013 at 6:40 am

    Great am workout!! 130# clean PR!!
    Lots of roosters this morning!

  • August 22, 2013 at 11:00 am

    235 PR

    good work out.

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