Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
Grand Finale
4 rounds for time
1000m row
200m farmers carry(53,35)Dumbbells or kettlebells
30 Medball partner chest passes(20,14) (6ft distance)
*Partners will switch every 250m on the row
*Partners will split the farmers carry,100m each.
.
Post WOD:
Foam roll for 5 minutes
CFS Brief:
Nutre Meals is now delivering fresh meals to CFS weekly!
Click here for details
Day 21 WLC
Grand Finale: 32:01 | 35# farmer’s carry | 10# medball
Partnered with Jackie and we were the “grand finale”! Thanks to the crew for cheering us on as we finished up :-). I found the farmers carry to be the hardest part of the triplet. I moved as fast as I could to get through it, however I was not moving as fast as Matt who could have carried me on his shoulders with my kettlebells the way he was flying!
Grand Finale: 28:59 Rx with Becka
Fun workout and went in with the intention (see how I worked the WLC into that) of keeping my rows consistent. 🙂 Good crowd at 5:30 kept the energy high all the way through to the end. Always fantastic to see, hear, feel the support! Thanks Hanna for the warm up that felt like a workout in and of itself – love the Finn socks 🙂
25:58 with MJ…35# KBs…20# med ball
The row felt a lot harder than I thought it would…but at least I didn’t redline!
Grand Finale
25:12 with Kathi 53,35 and 14lb wallball
23:04 RX – Chris and Roland
Fun! Thx John 🙌
Grand Finale: 27:24 with Sara (35# KBs and 14# wallball)
Getting back into the habit of, well, lots of things, but posting workouts is one of them.
Lots of fun with Sara on this yesterday and happy to say our last round was our fastest! Always happy to row!