Workout of the Day: Thursday, 12.6.13

Below, Samantha Logan at the Rittenhouse Run last year mid-burpee! Sign up to attend this annual bout of CFCC AWESOME right here!

Screen Shot 2013-12-04 at 5.10.28 PMWORKOUT OF THE DAY:

MOVEMENT PREP:
3 mins lax ball hips and pecs
Pec roll – 30s/side in T, 30s/side in Y (add scorpion twist)
5 x 5s ohs wall hold with PVC. Toes ahead, feet closer. If super easy, sa kb ohs

POWER: SNATCH: High Hang Snatch, Hang Snatch, Overhead Squat with a 5-second
hold in the bottom – go up or down as needed completing this complex EMOM for 8 minutes.

ASSISTANCE WORK: WEEK B: 4 sets of 6 reps: Single Leg Deadlift (double kb loaded), TGU Sit-up to Hand (kettlebell loaded).

The Rittenhouse Run Costume Suggestions will involve Ugly Christmas Sweaters this year!

DON’T BE THIS GUY.

Screen Shot 2013-12-04 at 5.13.49 PM

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