December 1, 2010
December 6, 2010


Another great turnout Thursday, including our first visitor from the Merchant Marine, Chris (who first introduced McKenzie to CF in Mass.). Focus was on strict movement, developing strength not just putting up numbers.
15 Minutes
Ladder up Pullups and Dips (1-1, 2-2, 3-3 etc.)
After getting to 5 on the strict Pullups, the option was given to work Rope climbing variations.

Finished up with:
10 Thrusters on the Minute for 10 rounds
Both DBs =1/2 BW for men, 1/3 for women.

Expect pics this Sunday!


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