Thursday 30th (pm)

30 Aug

Nice to see full classes tonight looks like summer holidays binging has already caught up with us and everybody is back in business.
Tonight was a difficult evening as lots of people came mashed up from Tom’s lovely Monday or Tuesday (or both) WODs.
But that didn’t mean that I will let you off that easily… So tonight looked as follows:

5.30pm foundations
Push jerk 3-3-3-3-3
Pull ups 5x max reps

6.30 & 7.30pm
Strict press 5,3,1,AMAP (10+)
Squat snatch 3-3-3-3-3-3 (75% 1RM)

Tonight’s movements had to be up to CF London standards so I have decided that for each unfinished squat (snatch) there will be a 10 burpee penalty. You could gain upto 180… Motivation like this seemed to work as no burpees were issued. 🙁 next time.

WOD: ’12mins of goodness’
push press (40/32.5kg)
front squat (40/32.5kg)
sit ups


Well done to all but especially to:
– Wendy: she got 5 consecutive strict pull ups today
– Stefan: for surviving after a long break, welcome back to London and the box
– David: for finally getting comfortably under the bar in squat snatch
and all of you tonight that have made my evening!

See you next week.

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