WOD - FRIDAY, NOVEMBER 29TH 2013

* GREAT JOB TO EVERYONE ON THE CIA 7! TOUGH WOD BUT EVERYONE GAVE THEIR ALL OUT EFFORT AND DID AWESOME.

** NO 6AM TOMORROW (FRIDAY)!

JOSH!

KRIS AND VIKKI!

CARLY!

WARM-UP
20 CALORIE ROW
20 STRICT T2B
REVIEW AND DRILL SQUAT SNATCH

STRENGTH
FIND 3RM HANG SQUAT SNATCH

"TABATAS"
8 ROUNDS OF 20 SEC ON 10 SEC OFF
ROW FOR CAL
PUSH PRESS (75/45)
AIR SQUATS
PUSHUPS
PULLUP BAR HOLD (SCORE WILL BE ROUNDS COMPLETED)

* SCORE = TOTAL REPS FOR EACH MOVEMENT

CIA 7 RESULTS!

CIA 7 RESULTS!