So Flye – CFS

Dom
Dom

Skill
Ring Work
-Ring Push-ups
-Ring Rows
-Ring Push-outs
-Ring Flyes

WOD
8 Rounds
3 Clean and Jerks (Pick your weight)
8 Bar Facing Burpees
200m Sandbag Carry (3,2)

Level 1 – 5 Rounds

*The weight you choose for the clean and jerk should be heavy- approximately 85% of your 1RM clean and jerk. When posting your time indicate the weight used.

9 Comments

  • Ben Brauer

    09/24/2016 @ 1:16 am

    24:20 @ 205#

  • KB

    09/23/2016 @ 10:03 pm

    29:11 @ 95# Nice pre Wod pep talk LTA think it helped

  • lizowiz

    09/23/2016 @ 4:56 pm

    Woof… was not going to make the 30 min cap so I stopped at 7 rounds: 28:00 @ 125#.

  • Jule

    09/23/2016 @ 4:18 pm

    31:05 @ 175#

  • Alec

    09/23/2016 @ 3:16 pm

    27:59 @ 215- I’m glad I didn’t go for 225.

  • Sean Flannery

    09/23/2016 @ 1:25 pm

    32:26 @ 215#

  • Brendan Caslin

    09/23/2016 @ 1:05 pm

    25:40 at 235#

  • Brian M. Maser

    09/23/2016 @ 12:46 pm

    35:05 Rx (205#)
    Thanks to Marc and Scutti for running that last 200m w/ me. Needed it. Things like that make Southie what it is.

  • Marc Piccuirro

    09/23/2016 @ 11:39 am

    Awesome workout. Lonnnnnng though.
    30:35 @ 235

Comments are closed.

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