Warm-up: Waiter’s Walk circa bldg. (35/20lb KB), 15 Wall Balls (20/12lb), Ktown Snatch Barbell Complex (45/25lb)
Clean and Jerk: 6 Singles at 70% 1RM
MetCon – Not for Time:
Finisher: Work on the Kipping Pull-Up/ G.O.A.T
For a rainy Thursday we had a pretty good day at CFK with lots of smiling faces. If you weren’t here you may be wondering why the row was “not for time.” As you know (or maybe you don’t) this week is a recovery/ back-off week and the row was meant for just that. We’ve had you all doing a lot of volume and some seriously hard MetCons lately (like you haven’t noticed) so it was time for a well deserved break. No big announcements or issues other than Coach G gets back tomorrow; so unfortunately you will have to see him again next week. Here is the good news though…Larry and Geri get back too!
Just kidding G,
<3 Coach Miss J