WOD

Clean Grip RDL: 3 x 3 Front Plank x ME Then… For Time: 200m Run 21 Deadifts, 225/155 21 Burpees over bar 200m run 15 Deadlifts 15 Burpees over bar 200m run 9 Deadlifts 9 Burpees over bar Friday March 18th at 7pm We are inviting the ladies of CFWC and friends to clean out their closets and exchange clothes for a great cause. We will be collecting $20 donations at the door to participate. All donations and left over clothes will be donated to the charity Bringing Hope Home. Bringing Hope Home is a non-profit organization that provides household grants for family’s dealing with cancer. Visit their site www.bringinghopehome.org  
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15 Minutes to work up to a heavy Jerk (any way) Then…. AMRAP 15 Minutes 400m Run 5 Ring Muscle Ups (or 10 Pullups and 10 Ring Dips) 16.1  
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2 RM Front Squat then 2 sets of 90% 3 rounds for time 30 sit-ups 20 alt step-ups with a KB 35/26 10 alt single arm KB thrusters 35/26
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9-10 am- Open WOD 16.2 Must be done by 10am class! 10 am- Olympic Lifting 11 am- Endurance NO OPEN GYM 800m Run 21-15-9 Wall Ball KB Swing 53/35 800m Run 9-15-21 Wall Ball KB Swing 800m Run
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Open WOD 16.2 or, if not signed up for The Open 12 Minute AMRAP of 25 t2b, 50 Double Unders, 10 Squat Cleans 95/65 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. Stop at 20 minutes. Scaled =hanging knee raises,...
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