Monday

Screen Shot 2014-12-21 at 2.55.20 PM
Congrats to CFCA-er Michal Cimoszko who just finished Police Academy and is officially on the Gloucester PD… You Da Man!

WU
3 Rounds or 7 mins
Burpee Broad Jump 1 length
6 KB Headcutter (hold for 3 count @bottom of Squat & OH)

Review of Back Squat
8 Mins to work up to a Heavy/Challenging set of 3
7-6-5-4-3

WOD

Back Squat 3-3-3-3
Ascend to 3RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

3 Rounds for Max Reps/Cals:

With a continuously running clock, spend 1 minute at each station:
Max Calorie Row
Rest 1 min
Max Double Unders or NPU Burpees
Rest 1 min
Max Cal Ski
Rest 1min

Grid out and write your stats down on the chalkboard….during the minute rest

Cooldown
6 min AMRAP of a weakness

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