W.O.D. Friday 8/10/18


W.O.D. Friday 8/10/18

CFR Member: What’s this?!  A CFR glass sticker for my car?

CFR Staff:  Yes it is. Obviously you want to be super cool and represent your awesome gym…  right?

CFR Member:  Duh!  My minivan would look dope!  I’ve got to have one of those!

CFR Staff: Well they are up on the front desk, and they are FREE!  Take one, and all your wildest dreams will come true.

Strength/Oly Work – 10 minutes

Every 90 seconds complete the complex Hang Snatch + Snatch (touch n go)

*Increasing in weight as you go  (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)

*You may use the power or squat snatch throughout

*Touch n’ go means you may not regrip at the bottom of the snatch, but only overhead and at the hips can you rest or regrip

Conditioning WOD -18 minutes

For time…

3 Rounds:
7 Ring Muscle-Ups
30 Back Squats 115/85
10 Hang Power Snatches 115/85

Buy Out: 50m Sled push 270/180  (6 – 45s / 4 – 45s)

*Scale ring MUs 1:1 with bar MUs OR 2:1 chest to bar pullups, pullups, jumping pullups, banded pullups

*Back Squats are from the ground.  Pick the bar up, and place on your back, and complete your back squats

*For the sled push buy out, after your 3 rounds are finished, quickly go outside and push the sled of your choice prescribed or scaled, and finish strong

*Sled push is identical to last time.  From front corner of the parking lot from one entry to the corner of the other entry.

Post greatest weight achieved on snatch complex and time on WOD!