WOD 01-08-2013

4 Rounds for Time:
Run 400M
15 Deadlifts 185/125#
12 Knees To Elbows
6 Strict HSPU

Skill: 15 one arm KB Swings on each arm 35/26# Scale down as needed.

Be sure to sign up for the CFR Charity fishing tournament. We have a sign up sheet at the gym. Sign up if you want to compete in the tournament.

The new schedule goes into effect today. The last class begins at 6:15


  1. Weight for girls on deadlift?