Warm-Up
Coach’s choice
WOD prep
Prep the bench press and DB snatch.
WOD
Bed Rock
6 rounds not for time
10 Bench press (AHAP)
20 Alternating DB snatch (50,35)
250/200m row SPRINT
*Rest as needed between rounds.
*Heavy but unbroken on bench.
*Spot each other on the bench.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Bed Rock: 80# Bench (Unbroken all Rounds), 30# DB
Row: 47.3, 48.6, 48.8, 48.9, 50.1, 49.6
A big 7:30 (or was it 8:30?!) class this morning. The row felt sluggish after yesterday’s Throwdown, but it was great to get right back at it. And fun to see Ryan do a “Diaper change for Time” on his little one during his workout 😬