14.5 is going down this Saturday at CFD with our annual End of the Open BBQ after! Heats will start at 11! If you have a pop up or some chairs please bring them as we are expecting a little rain:) Beer and Meat will be provided, bring a dish or your drink of choice to share!

Strength

1-1-1-1-1-1-1

Clean & Jerk

Work up to a daily max for your Clean & Jerk.  Start light and pay close attention to your technique even when the load is light. Every rep should look the same regardless of the weight!

WOD

For time

40-30-20-10
Kettlebell Swings 24/16kg
10-20-30-40
Wall Ball Shots 20/14lbs 10/9′

Off Ramp WOD

For time

40-30-20-10
Kettlebell Swings
10-20-30-40
Wall Ball Shots