REMINDERS:
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Pre-orders for apparel from the new CFIL Store will be accepted only until this Friday, Dec. 8th!
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Also this Friday is our Annual Holiday Party! Start time is 7PM. Dinner-type food will be provided; BYOB and/or app/dessert to share. Family-friendly, but for every kid you bring, please also bring a small ($5) wrapped gift (marked with target age group) for our very popular yearly kids gift exchange!
WOD
“Powerful”
*compare to 3/21/17*
With a clock counting down from 20:00:
Buy-In – 5 Rounds of:
7 Power Cleans (Rx: 165/115; Rx+: 185/135)
11 Burpees Over the Bar
Then, in your remaining time, find today’s 1RM Power Clean. Record heaviest successful Power Clean as your score.
The 5 Rounds are NOT FOR TIME — find a balance between going fast enough to have enough time left for several 1RM attempts; but not so fast you are exhausted or need a lot of rest before attempting a lift. SCALE the prescribed weights for the 5 rounds as needed.
Cash-Out
Optional mobility: Lax Ball Traps / First Rib Mobilization – at least 2 mins/side