Comp WOD 6.27.17


We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity settings. Looking forward to re-testing in December/January!

CFPC – Competitor WOD


Alternate back and forth as needed. Focus on clean movement and full ROM. Challenge yourself.

Ring Dips (Accumulate 30 reps- strict, full ROM)

Ring Rows (Accumulate 30 reps- Challenging, 5-7 per set.)

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