CFC WOD

1,000m Row into… 21-15-9 of: KBS, 2-pood, 1.5-pood OHS, 115/80

CFC COMP WOD

1. Snatch 7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso. Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Conditioning 1,000m Row into… 21-15-9 of: KBS, 2-pood, 1.5-pood OHS, 115/80

3. Gymnastics Conditioning 5×15 unbroken C2B – rest as little as possible between sets, but they must be unbroken