We welcome your Halloween spirit during CFA classes!
Strength/Skill Development
A. Back squat @ 20X1; x 3 every 60s x 8 min. Use 50-60% of your max. Focus on control down & speed out of the bottom!
B. Weighted pull-up: 1-2 x 4. Rest 2:30
WOD
AMRAP in 7 minutes of:
1-4 UB hang squat clean ladder @ 60-70% max NTE 135/95lbs
(Do 1 hang clean set the bar down, 2 hang squat cleans set it down, 3 set it down, 4 then you go back to 1 squat clean & work your way back up the ladder.)
Post best weighted pull-up x 1, total reps & load used.
Name WPUx1 Reps/#
Denise 10neg 41 65
John 79 40 135
Dan 70×2 28 135
Susie 10neg 41 65
Eva 25x1neg 41 65
Katie 22neg 40 85
Tom 70×1 52 135
Mark 15×2 41 75
John K 65×2 38 85
Tom H 35×2 40 95
Peter 35×2 40 115
Robb K 35×2 46 105
Jesse 25×2 49 95
Sarah D 15×2 50 65
Mado 25 40 75
Kim H 10neg 40 55
Tina 15 41 75
Jamie C 45×2 31 125
Beth 10 51 65
Shilpa 20 49 55
Jess 10neg 48 55
Ginna 5×2 53 65
Dave 12×2 45 45
Callahan 10neg 39 42