Mark (Cat or a pig)

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


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!