Thursday

Screen Shot 2013-06-19 at 12.11.55 PM
Congrats to CFCA member Mike Soucy for completing the Mt. Washington Auto Road Race in FULL Fireman Gear!!!! Get out of your comfort zone people.

GENERAL WARM UP
2 Rounds:
5 Wall Squats (8 second count start to finish, toes STRAIGHT forward!)
5 PVC Dislocates (10 second count – should be actively pushing bar away)
10 OHS Squats with PVC (5 second count start to finish)
5 Goblet Squats (Hold bottom position for 5 seconds for a stretch)
1 Length Gym Walking Lunge Forward (with very light KB  overhead)
then 1 Length Gym Walking Lunge Backward (with very light KB  overhead)
CUTOFF at 12-ish Mins

SWU
Andvanced – Work up to 1 Rep Max Snatch
or
Novice – Snatch Practice (30 Reps perfecting form)

WOD
‘Helen’
3 Rounds
400M Run
21 KB Swings (53#/35#)
12 Pullups

FOUNDATION
AMRAP 15mins
400M Run
10 KB Swings
10 Pullups

SUPPLEMENTAL
Max OHS @ 1/2 Bodyweight

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