WOD

AMRAP 11 Minutes 100m Sled Push-Heavy 200m Run AMRAP 11 Minutes 10/8 Cal Bike 25 Wall Balls AMRAP 11 Minutes 10 Strict Toes to Bar 15 GHD Sit Ups 20 Leg Raises
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a. RDL 3×12 b. Strict Press 3×12 Then…. 40-20-10 Cal Row or Ski Burpee Pullup
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Hang Power Snatch: Work to a heavy double Then… For Time 50-40-30-20-10 Drag Rope DU DB Push Press, 50/35
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Back Squat 6RM Then 2×6 @90%+ Then….. For Time: 30 Deadlifts 185/123 60 Toes to Bar 30 Front Squats 185/123
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Olympic Lift Class: Snatch From Blocks 1-1-1 Clean and Jerk From Blocks 1-1-1 Endurance Class: The Dookie Man (12/28/12-3/1/24) Today we pay tribute to Dookie the Chihuhaua, Dan and Nicole’s pup. Dookie has been a huge part of CFWC since 2013! Dookie basically grew up here at CFWC, and he loved to come to the gym and bite all of us, especially the Legends. We love him, and we will miss his huge personality. AMRAP 35 Minutes 11 Box Step Up and Overs-1 Heavy Dumbbell 11 C2B Pullups 11 Lateral Box Jumps 11 Toes to Bar 11 Med Ball Clean into Wall Balls 11 Cal Ski *200m Run after each movement (as far as Dookie could run at one time)
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