Friday the 14th February 2014

Thursday, February 13th, 2014 / CFMSD Workout of the Day


Front squats – rest 2-3min


*Build to something if feeling it. Other wise, keep the sets heavy but manageable.


Open Wod 13.3

12min AMRAP of:

150 wall balls 9/7kg 10/9' target

90 double unders

30 muscle ups


Additional work

NONE… No one seems to be doing this no more. If you would like to do extra work still please talk to me. I’ll be able to assign you something to do. 


You here me say "you need to get under that bar faster". Basicaly, you are strong enough to lift more weight but you may be pulling under WAY to slow. I know I need to be faster myself. 

First video is myself snatching. I know I'm nothing special at all and that's what I want you all to see. Im .15 of second behind the snatch video from blocks. That may not sound like much but just watch the videos and you'll see it's worth a lot of kilos and it visually looks WAY FASTER….