This was another great workout from CFHQ. Thanks! Hero workouts are special, this one was very special. Awesome motivation to keep going when your body is screaming STOP!
'Klepto'
4 rounds:
27 box jumps, 24" box
20 burpee's
145 pound clean, 11 reps
Box Clean
Scott- (2) 24" 95# 14:00
Tammy- (3) 20" 65# 21:43
Shaun- 24" 145/85# 26:00
Sam- 20" 95# 26:26
Eric- 24" 145/95# 26:10
Larunda- (3) 20" 55# hang clean
Richard- 24" 95# 25:36
Lynde- (3) 20" 95# 25:57
Candice- (2) 20" 65# deadlift 15:33
Lisa- (2) 20" 45# hang clean
Casey- Rx 37:17
Teresa- 20" 80# 31:29
Emilee- (3) 20" 55# 24:00
Cody- (3) 24" 75# power clean 19:48
T- 24" 115# 30:05
Great job guys! Way to hang tough Madman... Those Cleans sapped a lot of energy, when that happens we need to focus even more on the cues we've talked about. Did you pull from the hips or the knees while performing the Burpee's? Hips, right...
One quick word on cutting reps... DON'T.
This session is named in honor of U.S. Air Force Major David "Klepto" L. Brodeur, assigned to the 11th Air Force, who was killed on April 27, 2011 in Kabul, Afghanistan.
Good job puppies. Thanks for the terrific efforts. Your hard work is paying off. Be pleased, not satisfied. And, DO YOUR HOMEWORK!
http://www.mobilitywod.blogspot.com/
This guy is a genius. A super genius even... A little bit every day. Over the span of a week you will have accumulated some solid mobility time that adds up to better performance, and relief from tight, gnarly bits and pieces.
http://www.ampleinsanity.com/
Super B's blog.
We are ten days away from the third annual Beer, Burgers, and Burpee workout. There is a sign-up sheet at CFSF. We'll get going around 12:45 Saturday, March 17. So make arrangements, and get squared away. This is always a total blast.
Thanks for the awesome efforts today. Great fuel that helped us all.
Integrity
CFSF
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