Don’t forget to pick up your CFCA water bottle with the official “keep it tight” sticker inside. They are by the door.


4 mins Double under Practice the 400m Row then 40 kb swings
5 mins roll out

Skill KB Clean

WOD 1:

Partner Clean/Press/ Plank

150 Double KB Swing Cleans & Push Press 53/35#
*Alternate efforts with the “resting” partner holding the plank position

20 Min cap

MOD 1: Mod KB #
MOD 2: One Arm Clean & Press

Focus: Efficient movements!
WOD 2: (15min cap)

” Mini – Flight Simulator”

For time:  Unbroken Double Under Pyramid


* if you can’t do DU’s spend the time working on them.

Focus: Manage your rest effectively!


Jog the loop twice and roll.

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