Warm-up
Coach’s choice

WOD prep
Double under practice

WOD

Cirrus uncinus
22 minute ladder
200M run
20 Single KB Front rack lunges(53,35)
10 double unders
*Add 10 DU’s per round.
Rx + (70,53)

Option 2:
22 minute ladder
200M run
20 Single KB Front rack lunges(44,30)Switch sides after 10 reps
20 Speed steps or single unders
*Add 20 Speed steps or single unders each round.

Option 3:
22 minute ladder
200M run
20 Single KB Front rack lunges(30,18)Switch sides after 10 reps
10 Speed steps or single unders
*Add 10 Speed steps or single unders each round.

Post WOD
Lax ball glutes 2 minutes each side.

 CFS Brief:
Dates to save:
CFS Guys BroDown Friday, October 27th. Register on events page! CFS
In-House Throwdown Saturday, November 18th. Register on events page!
CFS Holiday Party Saturday, December 16th. Details coming soon!
We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd  at One Boston Place. Details coming soon!