Monday October 23, 2017


Kenny "G" - the Wonder Boy

CFT Standard Warm-up

Oly: Snatch~ 2 x 1 x 80% 2 x 1 x 85% 2 x 1 x 90% 2 x 1 x 95% 2 x 1 x 85% 4 x 1 x 75%

Strength: Jumping Good Mornings - 3 x 5 Pendlay Rows - 3 x 5 DB Seated Press - 3 x 5

Metcon: 7 x 200m *Rest is amount of time it takes to walk back to start.

or

Kenny's Going Away WOD: 4RFT~ Rung 400m 21 Wall Balls (20/14#) 21 GHD Sit-ups

1970-01-01

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