W.O.D. Friday 12/8/17


W.O.D. Friday 12/8/17

Results are in! CFR helped raise almost 325k meals to those in need, for the month of November! Month after month we continue to make a difference! Remember this month we are checking in for #Books4Kids!

Conditioning WOD – 24 minutes

Every minute on the minute for 24 minutes complete (4 rounds)…

Min 1: 5 Ring Muscle Ups

Min 2: 7 Unbroken Power Cleans 155/105

Min 3: 9 Toes to Bar

Min 4: 11 Box Overs 30/24

Min 5: 13 KB Swings 70/55

Min 6: Max Handstand Pushups (abmat only)

*Scale Ring MUs with 1:1 Bar MUs, 2:1 Chest to Bar pullups, pullups, jumping pullups or 3:1 ring rows

*Scale Handstand Pushups with max reps push jerk with same the weight as your cleans

Post 2 scores.  Rx or scaled on the WOD and total HSPUs or Push press achieved!