Hero WOD, “Sham”

From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC.

CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them.  

WOD

Skill:
EMOM for 8 minutes:
2 2nd position hang Clean
2 Split Jerk
1 Split Press
Use 40% Jerk 1RM

Strength:
Clean
1 rep at 65 %
1 rep at 65 %
1 rep at 65 %
1 rep at 65 %
1 rep at 75 %
1 rep at 75 %
1 rep at 75 %
1 rep at 75 %
1 rep at 85 %
1 rep at 85 %
1 rep at 85 %
1 rep at 85 %

Metcon:
Hero WOD “Sham”
7 Rounds
11 Bodyweight Deadlifts
100m Sprint