Warm-Up
Coach’s choice
WOD prep
Build to a heavy 5 dead lift
WOD
KB DT In house Throw down WOD 2
Teams of 2
RX
AMRAP 10
12 Double KB sumo dead lifts (53,35)
9 One arm KB russian swings (53,35)
6 One arm KB shoulder to over head (53,35)
Partners must complete all the reps in a movement before you can switch. Switch as you like in between movements.
*Total reps is your score.
Scaled
AMRAP 10
12 Double KB sumo dead lifts (35,26)
9 Regular Russian swings (two hands) (35,26)
6 One arm KB shoulder to over head (35,26)
Partners must complete all the reps in a movement before you can switch. Switch as you like in between movements.
*Total reps is your score.
Endurance & Stamina:
Sand bag 5 k ruck.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 23
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
5 rep DL #335. KB DT 9 + 24
5 Rep DL: 175# with Ilana and Melissa
KB DT “All The Dottirs” (Becka, Matt (aka “Annie”), Deb): 294 Reps or 10 Rounds + 24 Rx
Great opportunity to get a feel for this workout before the Throwdown! Fun time with the 5:30 crew this morning!! Always nice to see Hanna 🙂