Happy Birthday Andrew C.


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Rest 10 minutes then…

Run 4 x 400 meter sprints

* Recover between sprints the amount of time it takes you to run the previous sprint


5 thoughts on “Posted: 11/13/2009

  1. quote says:

    "The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins

  2. ilario says:

    Happy Birthday Andrew! Sensei, great lifts yesterday man! you are crushing it! Hit the gym for my first post race WOD today. Still going easy, but felt great. Wonderful to see so many familiar faces and few new ones!
    -Dec12 Baby!

  3. No GOOD says:

    Happy Birthday Andrew C!!! Hey hope to see as many CFW Family at the 5K on Sunday. I would say if you have a CFW shirt wear it! Lets make a statement to the public as kick some free advertising!!! One more thing, at the front counter are some stickers for http://www.standwithintleigence.com . Thank you for those that have donated and have visited the web site. Have a great day see you all tomorrow!!!

  4. Abby says:

    I loved EVERY minute of yesterday at the gym! the fight you all had and the strength you all should was insane! The kum bi ya circle of Sensei, Danial, Nick, Zach, Scott,JD etc was a SIGHT!!! Way to push! Great job everyone!

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