A and B can performed in either order if needed.

A. [8] Iron Scap

B. 3 rds: Rest 1 min after each round.


10 Air Squats

10 Alternating Jumping Lunges

C1. OTM [12]: PP x 2 (climbing)

C2. 1 WG-Pullup IsoNeg

D. AMRAP [8]:

1 set Max u/b S-HSPU or Strict Barbell Press @ 55% BP 1RM

3 Suicide Runs


CFRTP Holiday Party!



11 17 15

2 thoughts on “11 17 15

  • 11 17 2015 at 1:15 am

    I am sorry I didn’t get a chance to say goodbye to all of you. You all have truly inspired me and helped make me a better, fitter me 😊. I am (along with Zoe) flying to California in a few hours and I just wanted to say good-bye, even if it was in the form of a message. I hope you have a fun time with the WOD, and maybe I’ll see you the next time I’m in town.

    Beverly 😜

  • 11 17 2015 at 1:18 am

    Beverly, best of luck to you guys in Cali! We know you will continue your fitness journey when you guys get settled down and we are glad we could help you with it in your time in NC! We will miss you!

Comments are closed.