Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Complete 3 rounds for time of 400m run, 50 double unders, 25 burpees
- Overhead squat 3-3-3-3-3 then 50 db snatch for time
- “Tabata Something Else” – pullups, pushups, situps, squats
- Banded deadlift 10×1 then 200m sled drag (25% SDC)
- “Air Force WOD” 20 thrusters, 20 SDHP, 20 push press, 20 overhead squat, 20 front squat; complete 4 burpees at the start of every minute
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http://vimeo.com/m/50954166
Check this inspirational video out, reminds me why I choose to CF!
Very Inspirational Killa!
Love it!
Results:
Air Force WOD
Tom R 13:00 (65#)
John C 23:22 (65/45#)
Kim D 9:59 (35#)
Kim H 11:50 (35#)
Nick 10:54 (75#)
Tabata
Lindsey 4,7,13,10 = 34
Brendan 4, 5, 8, 11= 28
Colin 4, 7, 7, 10 = 28
Overhead Squat
Korba 185#
Chloe 95# 3:39 (15#)
Jenn 115#
Sabol 185#, 4:50 (55#)
Killa 145#
Nikki 155#
Run/DU/Burpee
Craig 13:08
Joel 22:20 (75 SU)
Mario 13:28