03.04.2016

Well CFNH, it’s official! Our very own Steve Mongelli placed 1st for the Open WOD 16.1 in the Master’s 50-54 division worldwide!! WORLDWIDE!!!! With a super impressive 10 rounds, he dominates body weight movements (especially since his chest to bar pull-ups are really belly button to bar)! We are so proud of you Steve!!

Warm-up Drills
I. Speed Rope 4:00
II. 2-3 rounds of
5 x Hindu Push-ups (CFGS)
7 x Hollow Rocks
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Clean Technique
Following movement review, warm up as needed before completing the following workload for Cleans.

Clean 5-5-3-3-2-2

Notes: Athletes should use this time to focus on their technique in preparation for 16.2. Recommended weights are as follows.

Rx Athletes: M: 135#, 185#, 225#, 275#, 315# F: 85#, 115#, 145#, 175#, 205#
Scaled Athletes: M: 95#, 115#, 135#, 155#, 185# F: 55#, 75#, 95#, 115#, 135#

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“You Gonna Learn Today”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65)
Russian Twists (2ct)
Renegade Rows (1ct)