140712 Saturday 0900 (Fundamentals at 1000)


Make sure you spread the word about the WOD being at 0900.  It will be tough so bring your protein post workout shake and smile.  Enjoy your Saturday! See you soon.

Jared – FTCF


Hero WOD
20min AMRAP
10 Push Press (115 / 75)
10 KBS (53 / 35)
10 Box Jumps (24)

Notice there is no explanation about getting on your toes when you explode through the bar. If you extend through your toes you are just compensating for power that should be generated through your posterior/back muscles through your heels.

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