7 November 2017

UPCOMING SKILL CLINICS: 

Jerk Skill Clinic (Multi-Session Clinic):  

DATE:  11 November and 2 December from 11:30 a.m. to 12:30 p.m.

COST:  $50 for CFK Members; $60 for Non Members

REGISTRATION

 

SKILL: 

EMOM:  6 Minutes (:30 W/:30 R)

Butterfly Pull Up Practice (A:  5 Butterfly Pull Ups; S: Kipping Pull Up Practice)

 

WOD: 

21 Minute Running Clock…

EMOM:  10 Minutes

M1:  20 KB Swing (A: 70/53; RX: 53/35) (S: 15 Reps)

M2:  Box Jumps (A:  24/20″) (S:  15 Reps)

Rest 1 Minute

M1:  Run 200m (Scale Run Distance as Needed)

M2:  20 Sit Ups (A:  GHDSU)

 

CORE:

3 Rounds

:30 Flutter Kicks

:30 V-Sit

:30 Rest