WOD: Saturday the 6th December 2014

Friday, December 05th, 2014 / CFMSD Workout of the Day

Our newsletter is up check it out HERE

Please be sure to post your comment to the "reflect and acknowledge" post please

Make sure you are aware of the times for the christmas/new years period. 

Lastly, Christmas party at the box tonight. Bring some drinks and food for a bbq. Should be a good night. 



3 rounds for time of:

400m run

21 KBS 24/16kg

12 pull ups



1rm squat clean thruster



EMOM for 21min

1st– 5 squat clean thrusters @ 70%

2nd– 3-5 muscle ups

3rd– 12/10cal air bike HARD



300 double unders for time

*Every break = 2 burpees to be done on the spot


Hope you are all getting into the Christmas spirit. Lisa and I put our tree up last weekend. It's such an awesome time of the year, embrace it…….