WOD for 01 DEC 2015

First things first,

CF89 Shirts. I currently have 15 of them ordered out of the necessary 24 of them in order to place an order. So once we get to about 20 I will place the order. They are gonna be 20 dollars a piece. Wish it was cheaper but cost is 18+ dollars per.

Secondly, take pictures and send them too me at Aaronchristenbury@yahoo.com and I will put them on the site. Like this one of Sarah and I taken by Joey:

image1.JPG

and finally Beast Ops for 01 December:

  1. Work up too a 1RM or Heavy Clean.

Try a scheme of 5-4-3-2-1-1-1-1-1 starting at about 50% and that will get you nice and warm before the heavier lifts.

2. 5 MIN AMRAP

5 Burpees

5 GHD Situps

 

Good luck!

Post times to comments!

 

4 thoughts on “WOD for 01 DEC 2015

  1. PR’d power clean (meant a squat clean, oops) at 242. That’s pretty exciting.
    Did 9 full rounds and 5 burpees and 1 GHD into round 10. I think.

    Congrats to Cruz and cliff on new PRs!!

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