CFW Kids Camp relay race.
CFW Kids Camp 400m race.


Partner WOD – In teams of 2, complete the following with only one person working at a time:
100 Double under Buy-In

5 Rounds of:
30 KB Swing (24,16)
30 Wallballs (20,14)
30 Push Press (95, 65)

100 Double under Cash-out

Wilmington Weightlifting Club

Power Snatch – 70% x 3 x 5
Snatch High-Pull – 70% (of snatch) x 3 x 5
Complete the following complex for 5 rounds…
Snatch Grip Deadlift x 2
Hang Snatch x 2
Overhead Squat x 2

4 thoughts on “Friday 9 August

  1. Mere says:

    Way to crush the WOD this morning Classes. It was hot and humid and you all keep fighting till the last rep!! Nice Team work!!

  2. t. says:

    It’s nice to be back and training with you CFW! I got to team up with one of my Games athletes this morning… she got her feelings hurt.

    That’s totally BS… a got at least two looks of disdain during the workout for not being able to keep up. Ha.

  3. Grace Sullivan says:

    This morning was tough- no lie- but man it felt great to finish! Best partner ever in Sara- thanks lady! 😉

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