Tuesday 7/16/13


Good luck and stay warm Shaun!

Skill
15 Minutes of Snatch Technique Work

Focus on improving weaknesses! If your receiving position is weak spend some time getting comfortable in rock bottom, if you’re  having issue skipping the hips work on hitting all of your positions, etc

WOD
“The Air Force WOD”
For time:
20 Thrusters 95/65
20 Sumo Dadlift High-Pulls 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

This WOD is for Shaun Menard, today is the last day that Shaun will be with us before he and his family move to Alaska for a new assignment with the Air Force. It’s been great having you as a part of the CFF family Shaun, we wish you all the best on your new Alaskan adventure!

Basics
3 rounds for time of:
15 Goblet Squats w/KB
15 Sumo Deadlift High-Pull
15 Kettlebell Swings

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