13535931_10205137946328801_946387208_n

Congratulations to Macarena and Coach Matt. Welcome to the CFN family Martina

A1. Power Clean Cluster – 1.1.1 x 4; 15 sec rest between power Cleans; start at 65%
A2. Bench Row – 8-10 x 4
B. WOD
12 Front Squats
100 Dubs
10 Front Squats
75 Dubs
8 Front Squats
50 Dubs
6 Front Squats
25 Dubs

This is just over half the reps from last week. You can go heavier.

Alpha – 185-205/115-130, Dubs or half single doubles
Bravo – 135-155/95-105, Dubs or half single doubles
Charlie – 95-115/65-80, half single doubles or double the singles
Delta – 65/45 or Goblet Squats, double the singles