Intermediate & advanced WODs: Thursday 120614

Intermediate & advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: 5 Rounds for time:
3 135#/95# Thrusters
3 Muscle-ups

Coach Eric writes: “I’m taking a break from coaching to return to my art practice full-time. It has been an honor and a pleasure getting to work with all of the great athletes in my time at CFNYC. I have really enjoyed seeing the effort and progress of each of my trainees. I will miss you guys, and wish you the best in all your journeys. Keep pushing hard, NEVER skip strength days, and don’t let that bearded guy give you too much trouble. If you’d like to see my artwork, my website is Always feel free to email with any questions (like ‘Why is deadlifting so hard?’ Answer: ‘Lifting weights is not supposed to be easy.’). Best of luck to all of you!”

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Here’s what’s on tap for Friday’s intermediate & advanced WODs at HR:00 and HR:45

A: Front Squat 3×5

B: Back Squat 1×20

C: “J.T. Jr.”
9-7-5 reps for time of:
Handstand Push-ups
Ring Dips