021415 “Shot through the heart”

By February 13, 2015 No Comments

CF MVA will be open for regular classes on Presidents Day (Monday, Feb. 16)!

EMOM x 10 (5 sets of each)
Odd: 4-6 Strict Pull-up (Chest to bar if you have them)
Even: 7-10 Strict Dip

Back Squat 7 sets of 2 reps
20 minutes including warm-up
Compare to 121014.

Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees to a target 6″ above reach.
Compare to 111814

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