WOD for 25 MAY 2016

0500, 1130, and 1630 at Fredericks Gym


Announcement! Monday is the Memorial Day Murph WOD at Iron Forged Athletics. Last year we had decent CF89 representation and this year I am hoping we have overwhelming CF89 representation! It is a great workout for a great cause. It is to remember all of our fallen brethren who died in the line of duty. For everyone planning on being there lets try and do the 0900 heat (it is before it gets too hot.) If you are interested in going let me know so we can coordinate!!!

RSVP here: https://www.facebook.com/events/255889281465843/


Warm Up:

Mobility Wrist Mobility 1 min

Banded Shoulder Mobility 1 min ea

Squat Prep 1 min


3-4 rounds, (Casual pace) 20 secs per station, of:

Kettlebell Swing, 20/12 kg Rest 10 secs

Goblet Squat, 20/12 kg Rest 10 secs

Double Under Rest 10 secs



HSPUs 10-15 MIN



For time:

20 Power Snatches, 135/95 lbs

200 Double Unders

20 Power Clean & Jerks, 135/95 lbs

(Oh that’s dirty)


METCON 2 (Optional):

Every 1 min for 10 mins do:

10 Wall Balls, 30/20 lbs

3 Strict Pull Ups


Cool Down:

Kneeling Shoulder Stretch, 2 mins

Chest Stretch, 2 mins

Frog Stretch, 1 min

Pancake Stretch, 1 min

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