A Half Built House

"Air Force WOD"

20 Thrusters 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats

Every minute on the minute, perform 4 burpees. The workout begins with burpees. The Rx'd weight for guys is 95 for all movements and 65 for girls.

Coaches Notes

If you were on the fence about joining the next Oly Cycle, now is your last chance to jump in and make some great gains in strength and improvements in your technique. Check out a larger write up here about the previous cycle's successes. Email Spencer about joining this week.

Chris Panoff of CFDC yucking it up.