1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Ladder Day Saturday

June 26, 2015

I know in my head what I want the WOD to be. It is a deadlift/box jump ladder. BUT I want to see how the equipment works out so I will make up a deadlift/box jump WOD where the reps will go down as the weight goes up.

In the  10 am advanced class we will do the deadlift/box jump ladder WOD but first we will be doing speed clean ladders. The first ladder will be 135, purchase 145, 155, 165, 175 for men and 95, 105, 115, 125, 135. Everyone will go through that and then we will reload the bars going from 175, 185, 195, 205, 215 for men and 115, 125, 135, 145, 155 for the ladies. And again everyone will go through the ladder and we reload. Last set is 215, 225, 235, 245, 255 for the men and 135, 145, 155, 165, 175.  There will be a 90 second time cap on each ladder. If you do not complete the lifts, you are out.

We look forward to seeing you on this hot and normal Saturday. Open gym this Sunday will be from 9-11 am to beat the heat. You can always stay up to date on the goings on around CFO by texting @cfoakdale to 81010. Get on our reminder list!

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