Most Recent Benchmark was Death By Pull-Up's on Dec 6,2018 (4 days ago)

Wednesday Jul 29,2015

warm-up add ons: CFNA Warm Up #2SWOD: Power Clean 3-3-3SWOD: snatch 3-3-3DWOD: run, push press, kettlebell swing

CFNA Warm Up #2

warm-up add ons: No Results Tracked
3 Rounds of  
30 second Spider Man lunge with elbow to inseam of foot.
30 seconds of Duck Walk
10 Tuck Jumps ( jump up high as you can and pull your knees in towards your core.)
10 Super Man hold for 15-20 seconds

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