2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

CFSR WOD 12.27.2012

Christmas Eve at CFSR

Thursday 12/27/2012

Part A

Clean and Jerk

5 @ 70%,  3 @ 75%,  1 @ 80%,   3 @ 75%

Part B

Teams of 2

100 Partner Wall Ball

75 Shoulder to Overhead 135/95

50 Box Jumps

25 Man Makers

250 Row each person

1 person working at a time split reps as desired, except for row where each person will row 250 m

Endurance WOD

3 x 1200 m


6 x 200 m  (relaxed sprint – fast and loose)

“I’ve always believed that if you put in the work, the results will come. I don’t do things half-heartedly. Because I know if I do, then I can expect half-hearted results.”

 Michael Jordan 

Chicken Vegetable Soup

Natural Flu Treatment

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