Thursday 7/20/17


Reminder: Join us tomorrow (Friday) for another fun CFIL community event! Summer BBQ Potluck starts at 5:30PM — join us then, for the 4:30PM WOD beforehand, or whenever you can make it! Family-friendly, bring your crew!


“Freedom of the (Push) Press”

Every 3 minutes, for 24 minutes:

Push Press (from the rack) – for maximum total weight lifted. Record weight used for each round – if you miss (fail before # of reps reached) on any round, your score for that round is 0

Round 1: 10 reps
Round 2: 8 reps
Round 3: 6 reps
Round 4: 4 reps
Round 5: 2 reps
Round 6: 1 rep
Round 7: 1 rep
Round 8: 1 rep

Rx = No misses, and no Push Jerks (honesty policy!)!

Record your weight for each round as well as your heaviest 1 x 1.


Alternating EMOM 10′ (5x):

1- 12 Ball Slams
2- 12 V-Ups or Tuck-Ups* OR 20-30 sec. Hollow Hold

*V-Ups and Tuck-Ups should start and end in hollow position. If you aren’t able to maintain a good hollow, perform Hollow Hold instead to work on positioning

Categories: WOD

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