Wednesday 10.9.13

4 rounds each for time of:

Every 4 minutes complete:

550 M Run (1 lap around complex)
6 Unbroken Power Snatches 

Post fastest and slowest times and loads to comments.

1) Back Squat 3 x 4

What Really Matters to Pat Sherwood

10 Things Succesful Athletes Do-Lift Big, Eat Big

High Intensity, But…

SEALs vs. Ninjas?

Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)

The “Shed The Winter Coat Before Winter Nutrition Challenge” will officially begin Monday, October 14th.  If you plan on participating please sign up at gym.

“When discipline is sown, like a good seed, it yields a harvest of things that fulfill and satisfy us, things that make us happy and release peace and joy in our lives.”~Joyce Meyer

27 Replies to “Wednesday 10.9.13”

  1. 3:03/2:38/2:40/2:38 @ 45#
    Just can’t seem to get the technique down for the power snatch 🙁
    SWOD: 95/105/110

  2. BS 75 3×4, tried a 1 rep 95lb, TOO HEAVY, still on my toes instead of heels
    WOD 550 consistent 3ish each from 1st to 4th round. Snatch 35lb. Got about a 25-30 sec rest between rounds.

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