Saturday 171230

Strength
Deadlift 
12 minute EMOM
0:00-3:00: 4 reps @75%1RM
3:00-6:00: 3 reps @80%1RM
6:00-9:00: 2 reps @85%1RM
9:00-12:00: 1 rep @90%1RM

Partner WOD
As many rounds as possible in 20 minutes of:
50 sit-ups
60 pull-ups
50 sit-ups
40 chest-to-bar pull-ups
50 sit-ups
20 bar muscle-ups

Note:  Partners split reps however desired, and one athlete working at a time.  Record rounds and reps to log.

 

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CFYV Brief
Holiday Schedule
1/1 CLOSED

**Save the Date**
Saturday, January 6th – CFYV will send off Coach Kate and Janna
A bittersweet moment that we hope all members can attend!!!
Details