Tuesday October 17, 2017

07
Aug
Written by admin

In Honor of the 31 American Soldiers who were killed yesterday and our Navy Seal teams... This WOD was inspired from SealFit.com.

CFT Standard Group Warm-up 50 Seal Jacks (like jumping jacks but hands clap in front) Run through quick progression of Back Squat, Front Squat and C & J: 5 x each w/ PVC

WOD: 400 m run 30 x jumping lunges (each lunge counts - back knee must touch ground) 30 x push ups 30 x sit ups 400 m run 25 x Chest to Bar pull ups 25 overhead walking lunge weightless bar (arms are locked in overhead position) 25 seal jacks 400 m run 20 x back squats (135/95# clean/press to rack position- no rack) 20 x front squats 20 x clean & jerk

For Next Week Only: The 12n class for tomorrow and Wednesday will be switched to 11a!

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