Warm-up
Work on your Pull-ups!!
WOD prep
Prep the movements
WOD
Casual water
Team of 2. One person works while the other rests. Divide the reps and run up however you like
5 rounds for time of:
6 Rope climbs or Cargo net climbs
20 toes-to-bars
40 Alternating Dumbbell snatches(50,35)
400m sand bag run(50,35)
*A single athlete may do this and cut the reps in 1/2.
Rope climb options:
1, 12ft climb
2, 1 rope pull then locking in foot work on the climb.
3. Cargo net climb.
Toes to bar options:
1. Knees to 90
2. Toes to kettle bell lying on back.
*Scale load of dumbbell as needed.
*Scale load of sand bag as needed.
Post WOD
Foam roll out lats 2 minutes per side.
Work on your pull-ups!
Casual Water: 32:57 (4 Rounds) with JD and Lynn | Lynn:20# KB, 35# Sandbag | Deb:25# KB, 35# Sandbag | JD: Rx
Always fun to do partner/team workouts and this one did not disappoint. Lots of shoulder work…
Coming back to CFS is always so great after experiencing substandard boxes on the road! If you don’t get out and see other places, some times we take for granted how good we have it…great coaching, facility, equipment, and community!
So fun partnering with Deb and Lynn…bringing a bit of the 5:30 humor to the 6:30 Saturday! Sandbag was the worst part, but glad I pushed on the snatch weight!
Roland and Scott
3+66 #40
Hit the 30 min cap
We got a gracious 35 min cap for the 8:30!
33:34 RX with Alex
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Please let me know. Thanks