Saturday.May 2.2015

DON'T FORGET BBQ IS TODAY FROM 12:30-4-430ISH. FRIENDS, FAMILY, BABIES, PETS, ALL ARE WELCOME SO COME ON BY, HAVE SOME DRINKS AND CHEER COACH PAUL AND COACH BOSS ON FOR THEIR ROW. 

STRENGTH

1 Hang Power Snatch + 2 Overhead Squats ( 3 sec pause @ bottom)

3 sets @ 60%, 3 sets @ 62%, 3 sets @ 64%

WOD

400m run

30 KBS 24kg,16kg

30 Box Jump Overs 24”,20”

30 Wall balls 20,14lbs to 10” target

90 Double Unders

Rest 3 mins then repeat starting with double unders and finishing with the run 

Cool documentary on CF HQ Seminar Staff and Games athlete Miranda Oldryd and her comeback from a broken neck to compete at the CF GAMES.