15 Pass thrus
10 Leg Swings Each Leg
With an Empty Barbell:
5 Strict Press
5 Push Press
5 Push Jerk
5 Power Clean and Push Jerk (pause in catch position)
5 Power Snatch (pause in catch position)
With a Partner, For Time:
60 PowerClean and Jerks (65/95)(95/135)
-Rest 3 Minutes-
40 Bar Muscle Ups
-Rest 3 Minutes-
60 PowerSnatches (65/95)(95/135)
*Break up the work as you wish. You can go singles or a few reps at a time on the barbell movements. The scale for muscle ups is 40 Burpees + 40Pull Ups + 40 Push Ups. If you have a team where one person is doing muscle ups and one is not, have the person who is not match the reps of the muscle ups. Ex. 5 Muscle Ups, then your partner does 5 Burpees + 5 Pull Ups + 5 Push Ups. That would equal 10 total reps!
Cash Out (optional)
3 Rounds for Quality:
15 Shoot throughs
15 Plyo Push Ups
*For the Plyo Push Ups, jump your hands on and off a 25# plate.
1. Don’t feel like we are just going to run all month. We are pretty much business as usual with 1
added run wod a week. Make sure your doing your warmups each day.
2. Fitaid has totally messed up our order so in the meantime we have fitaid rx and the killcliff frig is full. The recovery and endure drinks are pretty good. Sorry for any inconvenience!!
3. MOST OF YALL KNOW BRADY IS RUNNING CROSS COUNTRY FOR THE MIDDLE SCHOOL THIS YEAR! AND SEVERAL OF YALL HAVE ASK ABOUT COMING TO SUPPORT HIM. DEBBIE AT NORTH GA IS GONNA GIVE US A SPECIAL PRICE OF $10 A SHIRT(SAME SHIRT AS WE US FOR CFF SHIRTS) THEY WILL BE BLUE AND HAVE FC LOGO ON FRONT AND ON BACK IT WILL SAY (LEAD BY EXAMPLE TEAM BRADY ON BACK)
TEXT ME ASAP 8283612544 IF YOU WANT ONE