This Saturday’s WOD was the First Four Challenge hosted at CF North Alpharetta. Thanks for y’all who came out!! (Not all are pictured!) We placed 2nd as a team (only by 9 points!) and had some athletes place: Marty – 2nd Rx, AK – 4th Rx, Tay – 1st Beginners, Ronda – 3rd Masters. More importantly everyone’s form looked real good (we are so proud!!) and had fun!
“F’N Aweful”
21-15-9
- Clean
- Shoulder to OH
- Pull-ups
-Then-
- Max Rep Front Squat
Divisions:
Rx: (95/135)- 130/185
Masters Rx/Scaled: (75/115)- 110/155
Beginner: (55/75)- 75/115
Rules/ WOD description:
- Athlete will complete 21-15-9 of each of the listed movements then load additional weight onto their bar and complete the max rep front squats for their respective division. The WOD has a time cap of 15 min to complete as much work/ reps as possible.
- In the instance of a tie on reps then the time of completion on the 21-15-9 portion will be the tie breaker. (if there is still a tie the athletes will fight to the death to determine the winner)
- All barbell movements will begin from the floor
- Cleans are any style (Power, split, full) <– if split then the feet must be brought back together at the top of the lift
- S2OH are any style (strict, push press, push jerk, split jerk) <– if split then the feet must be brought back together at the top of the lift
