Five-K

 In The Daily WOD

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CFL representing at the 5k

WOD 9-10-12

Snatch Skill Work (15 mins)
1 Snatch + 1 Snatch Balance
Do 1 snatch, lower the barbell to your back, do 1 snatch balance. Work up to a heavy weight.

5 Rounds For Time:
• 30 Russian KB Swings (55/35)
• 10 Supermans
• 200 M Run

Announcements
We are doing a pre-order for the CFL hats. You can get fitted or adjustable. They are $20 each and can be seen on last week’s post entitled “Flat Bill.”

Wendy Holst is celebrating her 40th birthday on Saturday! She is having a big party and would love for everyone to attend. More info can be found on the invitation that is posted to the bulletin board in the gym.

Recent Posts
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  • Katie
    Reply

    45# snatch
    15:25 RX

  • Tara
    Reply

    13:28 RX

  • Staff
    Reply

    11:55 RX

  • chad west
    Reply

    12:08 Rx

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