Mark (Cat or a pig)
Warm-up
Coach’s choice
WOD Prep
Med ball clean wall balls 5 sets of 3 reps. Work up to a heavy wall ball.
*Perform 1 strict dip and 20 jump rope speed steps between rounds
WOD
ser·en·dip·i·ty
10 rounds for time
5 dips (rings, bars or bands)
10 wall balls (20,14)(10′,9′ target)
100m sprint
*Wall balls must be unbroken or you start the wall ball reps over.
* Scale height and load of wall ball as needed.
Post WOD
Couch stretch 2 minutes per side.
CFS Brief
Save the dates:
In House Throw down Saturday, November 18th. Teams have been picked!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
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!
17:49 Rx
Unbroken was tough but a good mental grind!
Thanks for the push Frozen!
Great Job! Strong finish!
Med Ball Clean Prep: 14#
Ser-en-DIP-i-ty: 17:46 | 10# WB | 6×2 Ring Dips/4×5 Ring Dips
Thanks for pushing the ring dips John and I did not miss any wall ball sets! DO NOT DROP THE WALL BALL!!
Limbo: One Hole – for once it paid to be short.
16:02Rx
100 WB’s is pretty sucky no matter how you break them up.
12:09 rx
12:27 rx