W.O.D

SATURDAY, SEPTEMBER 16

Part I - 4 Rds. of the following Clean complex:
1 Hang Power Clean + 1 Front Squat
1 Hang Squat Clean + 1 Front Squat
1 Squat Clean
1 Rd. every other minute

Part II - AMRAP(12).
- 5 Hang Power Cleans ( 70% of top load from complex)
- 10 Wall Ball Shots ( 20#/14#)
- 15 Pull Ups

<3 months - AMRAP(12).
5 Hang Power Cleans 65/35#
7 Wall Ball Shots 14/10# or less
9 Pull Ups (ring rows)

BOX ANNOUNCEMENTS

CF Reston will be offering only one class today Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held this weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

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