Kim

Warm-up
Coach’s choice

WOD Prep:
Prep the movements

WOD:
Double Stuff
5 Rounds for time:
12 Thruster (95,65)
30 Double Unders
12 Pull up

Option 2:
5 Rounds for time:
12 Thruster (75,50)
30 Double Unders
12 Pull up

Option 3
4 Rounds for time:
12 Thruster (45/35)
60 Single unders
12 ring rows

Post WOD
Banded hip distraction 2 minutes per side.

CFS Brief:
Save the dates:
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
Fight For Air Climb CFS team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!