Athletes,

3 Items of Note:

1. This WOD is going to be short so go hard. It is designed to offset yesterdays love fest!

2. Shirts: There will be a link posted on FTCF Facebook page to allow you to put your requests in. There will also be a female option! Finally, Right?

3. Get with your coaches tomorrow to sign you FTCF Nutrition Agreement. Also, if you have ANY questions what-so-ever let me or one of the coaches know.

Jared – FTCF

A. WARMUP
Coaches Choice

B. SWOD
Snatch + Heaving Snatch Balance + OHS
3 @ 60%
2 @ 70%
1 @ 80%

C. WOD
Big Dawg
2 RFT
30 Double Unders
20 Pullups
10 Snatches 135/95 (not power)
20 Double Unders
10 Pullups
5 Snatches

RX
1 RFT
30 Double Unders
20 Pullups
10 Power Snatches 135/95
20 Double Unders
10 Pullups
5 Snatches

RX lite
1 RFT
30 Double Unders
20 Pullups
10 Power Snatches 95/65
20 Double Unders
10 Pullups
5 Snatches