WOD for 102418

Saturday Announcement!!

CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)!

Classes will be on at 8, 9, and 10! They will take place outside!!

Bring a pumpkin!!!!!!

*All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well*
*Feel free to take advantage of our sister gym access to attend regular classes at Strength & Conditioning Brave, Bull City Strength & Conditioning, or South Durham Strength & Conditioning. Please make sure you register for classes there!!

Technique: Power Position

Strength: High Hang Power Snatch

3-3-3-3

@50-60% 1RM.

Metcon:

As far as possible in 17 mins (Open Workout 13.1)

40 Burpees

30 Snatches

30 Burpees

30 Snatches

20 Burpees

30 Snatches

10 burpees

30 Snatches – AMRAP

L1: Bar facing burpees, 95/65 155/105 185/135 225/155

L2: Bar over burpees (lateral), 75/55 135/75 165/100 210/120 (open level)

L3: Burpees, 55/35 75/55 95/65 135/95

L4: Burpees, DB Snatches