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It was raining as I drove in this morning and the weather called for thunderstorms later, so we changed the WOD. It is now: “Odd Tabata Intervals” Perform Tabata intervals of the [...]

Strength: Squat – Work to a heavy set of 3 Then, AMRAP 20 minutes of: 5 Push-up 7 Toes-to-bar 12 Power snatch (75/55lb) At some point during this WOD you must complete a 1000m row.

“In-A-Gadda-da-Vida” This WOD is in honor and for the most part originates from suggestions from CFJC athlete, Chuck “McEnroe ” Lia, who celebrates his 150th WOD with us. [...]

“Amanda” For time, 9-7-5 of: Muscle-up Snatch (135/95lb) Scale #1 – Muscle-up and scaled snatch Scale #2 – Chin-up, hand-release push-up, and scaled snatch Scale #3 [...]

Strength: 20 minutes to establish a one-rep max deadlift Then, AMRAP 20 minutes of: Run 400m with a heavy sandbag (50/35lb) or awkward object (45/35lb plate or 20/16lb med ball) 10/10 KB Cleans [...]

For time – “Running Fran” Run 400m 21 Thrusters (95/65lb) 21 Pull-ups Run 300m 15 Thrusters 15 Pull-ups Run 200m 9 Thrusters 9 Pull-ups

Strength: Front squat – 20 minutes to establish a three rep max Then, for time: Run 800m 50 Wall balls 50 Burpees 50 Double-unders Run 800m