Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Cinde-rowlla-run
4 rounds for time
3 rounds of Cindy
400m run
500m row
*Cindy is 5 pull-ups, 10 push-ups, 15 squats.
Endurance & Stamina
OTM for 20 minutes
Minute 1 20/14 calorie row
Minute 2 20 ab-mat sit-ups
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 29
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Cinde-Rowlla-Run: 35:40 Rx
Really fun workout that packs a punch! After yeaterday’s squatting, today’s squats definitely snuck up on me. The Run-Row combo is always a treat 😬
First full workout since I injured my back (again) two weeks ago doing DLs. It felt good to get a workout in!
32:34 RX
Cinde rowlla run. 34:08. Box assisted pull-ups. 40 cal bike.
32:19 rx