Warm-Up:
Coach’s choice
WOD prep:
Prep the Movements
WOD:
20.5 (See the coach if you plan on doing or re-doing 20.5)
AMRAP 20
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs
* Partition however you want
or
T.Y.V
AMRAP 20
60 Double-Unders
30 Dumbell snatches (50,35)
15 Burpees
Option 2:
AMRAP 20
60 Double-Unders
30 Dumbell snatches (40,25)
15 Burpees
Option 3:
AMRAP 20
60 Single-Unders
20 Dumbell snatches (30,20)
10 Burpees
Post WOD:
Foam roll calves.
CFS Brief:
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Thank You Veterans. 4+150. #40DB, 120 single unders.
Thank You Veterans: 4_82 | 25#DB | 60 Speed Steps
Thank you to all who have served and those who continue to serve!
A fun little triplet. I think Ryan had a harder time with the warm-up than the workout 🙂 Another big “Thank You” to Elizabeth, John, DT, Kathi, and all of the judges and volunteers who gave up their Sunday morning to ensure a safe and on-time Throwdown on Sunday! And a special thank you to all of the athletes who put themselves out there to compete, including a lot of first-timers. There were many PRs and people pushed themselves beyond where they thought they could go. The atmosphere was great as we had a number of non-participating athletes and families come along to cheer, the WODs were challenging, and everyone left feeling tired and accomplished!
4+34 rx. The struggle was real this morning 😳
3+83 ex
Then Wendler Back squat 230 for 11 teps.
20.5
200 Reps 12:42 rx
20.5
213. 11:19 tie break
Thank you veterans! I am proud to live in this country and I thank all those who have served and currently serve for the sacrifices made.
4+222, 200M row instead of jumping | 15# DB snatch
I echo Deb’s comments about the comp – it was great to watch and capture the moments! Great job to all!