05.31.13 Friday (WODS are up!)

CF7C News:

1) Friday night in house throwdown begins at 6pm!

2) All girls wod this Saturday @9am!! The LuLu lemon girls will be selling workout gear from 9-11am! (Ladies only)

3) CF7C box hangout/cookout @12pm Saturday after the girls wod.

--BETTER--

4 Rounds

12 Deadlifts (185/135)

12 Toes to Bar

12 KB Snatch (choose #)

*kb snatches are 6 each arm

---FRIDAY NIGHT IN-HOUSE THROWDOWN---

Part I

5 min to establish a Max Clean

Part II

5 Min AMRAP

5 Thrusters

5 Over the bar Burpees

Part III

3 Rounds 

21 Snatch 

200m run

*10 min cap

---ALL GIRLS WOD---

17 min AMRAP

Buy in: 400m partner barbell carry (45lbs)

10 Thrusters (55lbs)

10 Box Jumps (20")

15 KBS (35)

*while one partner is working the other will be doing a 200m med ball run