TEAM WOD 10am
Happy New Year everyone! 2011 has been an amazing year for CF Untamed! Thank you all for all your love and support. We couldn’t ask for a better team of people! Lets make 2012 even better!

Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

PLEASE SHOW UP TO CLASS ON TIME. If you are late and miss the start of the workout you must wait until the next class time unless you are part of the veteran crew and know all the movements and procedures.

“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

3×5 weighted dips
then

21 push press
row 500
18 push press
row 500
15 push press
row 500
#115/#75

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps