01/17/2017 Gaza Hero WOD This Saturday!

GAZA Fundraiser this Sunday 1/24 12p-5p!  Live Like Luc!  Join us to honor Major Lucas "Gaza" Gruenther with a team style CF Hero workout.  All proceeds will benefit the Maj. Lucas Gruenther Legacy Foundation.

GAZA Fundraiser this Saturday 1/21 10am. Live Like Luc! Join us to honor Major Lucas “Gaza” Gruenther with a team style CF Hero workout. All proceeds will benefit the Maj. Lucas Gruenther Legacy Foundation.  Form your teams or sign up individually today!

SWOD/SKILL:

Snatch

5-3-1

this is meant to be heavy but not to be treated as a 1 rep max

WOD:

CF Open 13.1

as many reps as possible of the sequence in 17 minutes…

40 burpees

30 snatches (75/45#)

30 burpees

30 snatches (135/75#)

20 burpees

30 snatches (165/100#)

10 burpees

AMRAP snatches (210/120#)

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