Friday “DC’s Bday WOD” 5/31/2013


  • 30-day Get Ready for Summer Paleo Challenge starts Saturday, June 1, 2013
    Email has been sent out to all our members on the details. Please let any coaches know if you did not receive the email. You only have until May 31 to sign up.
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Clean Setup (first pull) then Hang Clean & Jerk 3×5

DC’s Bday WOD: 3 Rounds for time

5x Clean & Jerks (m:135#/95#)
31x Double-unders
5x Clean & Jerks
24x  Barbell Push-ups

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