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Knight’s Ferry WOD Saturday

July 27, 2012

REMINDER:  Knights Ferry WOD will be on Saturday.  We’ll meet at CFO at 9am, help and drive up to Knights Ferry.  The WOD should start around 9:45, pilule and we plan to run a couple of heats.


Friday’s WOD will be much like last weeks Doubleunder/Snatch WOD.  You will be given time to warm up, and build to a heavy clean.  A round of the WOD will look like this: on 3-2-1 GO, you will do 5 burpees, then you will perform a heavy clean, at a weight you determine.  You will have 50 seconds to complete this work.  You will have the next 1:10 to rest, adjust your weights, chalk up, etc.  A round is 2 minutes total, so the entire WOD is 14 minutes.


Your score will be you cumulative total of the 7 lifts.  A missed clean is 0.


 Clockwise : Will, Sarah G and Kelly all Split Snatch for the first time today. 


Workout of the Day


7 Rounds

5 Burpees

1 Clean

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