Thursday 12/10/15

Rowing is much more fun with a partner so come on in for today’s WOD!

FRIDAY: CFIL Holiday Party is TOMORROW at 6:30PM! See your email for more details, hope to see you there!

SATURDAY: GYM IS CLOSED for the Adaptive Athlete Seminar, see your email for 9AM trail run details led by Coach Amy

SUNDAY: 11AM WOD & Farewell to Coach Erinn Potluck brunch, please join us as we tearfully say goodbye to Coach Erinn at the end of Dec.


Snatch (2 snatches EMOM 12 minutes)

3 second pause at knee on each rep. Ascend weight if form is good/able to catch snatch below parallel


13 minute AMRAP:

Partner 1: 250m Row

Partner 2: Max Russian KB Swings (53/35)

Switch every 250 meters, Partner 2 can only swing when Partner 1 is actually rowing. Score is the TOTAL # KB swings completed by the pair (count consecutively).

You do not have to use the same KB wt. as your partner. Record your wt. used to comments if not Rx wt

Categories: WOD

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