30 November 18

derek front rack behind
___________________________________________________________________________________________________________________

Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Gift Ideas for Gym Bros (Video)
 
How a Halfpipe Champion Makes Working Out Fun
 
Sweet & Spicy Shrimp Stir-Fry
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

10 Rounds – Alternating Every 1:30:
Muscle Clean + Press x4(1+1)
3 Push Press + 5 Front Squats
 

LI Conditioning:

You Go, I Go – AMRAP 5 Minutes:
5 Burpees
 

LII Strength:

10 Rounds – Alternating Every 1:30:
3 Power Clean + 3 Front Squat
3 Push Press + 3 Push Jerk
 

LII Conditioning:

You Go, I Go – AMRAP 5 Minutes:
5 Lateral Jump Burpee Over Partner
 

Category: WOD

Tagged: