Bring a Friend @ 9, Team CFO @ 10, Knights Ferry triplet next Saturday

Bring a Friend WOD at 9am.
 
Team CFO WOD at 10am.
 
Don’t forget, tadalafil next week, sick the July 28, we’ll do a WOD at Knights Ferry.  It will be a triplet, with gymnastcs, a weightlifting movement and a run.  We’ll meet at CFO at 9am, and drive up to Knights Ferry.  We should kick off the WOD around 9:45.
 
Workout of the Day
 
9AM
We’ll work with Push Press, Pullups and One Legged Squats (Pistols).  We may do a partner WOD.
 
10AM Team CFO WOD
 
Strength
Front Squat + Push Jerk
1-1-1-1-1
Work from the Rack.  The goal here is to work on transition from front squat to jerk.  Your jerk should be your limiting factor.  No thrusters.
 
Metcon
AMRAP 12
12 Push Jerk, 115/75
12 Chest to Bar Pullups
12 Pistols