05/17/2016

Thomas is all smiles after a strong finish at Luc's Run 2016

CFS member Thomas is all smiles after a strong finish at Luc’s Run 2016

WOD:

2 Rope Climbs
4 Squat Cleans (155/115lbs)
8 HSPU
16 KB Swings (24/16kg)
32 Pullups
16 KB Swings (24/16kg)
8 HSPU
4 Squat Cleans (155/115lbs)
2 Rope Climbs

This is actually Taz Barber’s Birthday Workout that was created in 2009! It is compiled with all her favorite movements. The weights used were ‘heavy’ for back then and might still be for some people these days, but by no means are they competition loads anymore! Enjoy, it’s a fun one.

The workout is intended to be pretty fast, with not a lot of breaking up of movements. The Pullups would be the only thing that might need to be broken up. Scale the Squat Clean weight accordingly.

We will be doing a Gymnastics based warmup to prep for some of the movements and also to use as a mini skill session on stuff that people don’t practice on a regular basis.

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