Warm-Up
Coaches choice

WOD prep
Prep the lifts

WOD
20 Min AMRAP
Strong Man Amigos
Groups of 3 similar strengths if possible.  Athletes may start at different stations. If an athlete starts on tire flips their round is completed after the back squats.  If an athlete starts on the bench press their round will end after the tire flips.  If an athlete starts on the back squat their round will end after the bench press. This is not a team wod but you must have a spotter on the bench.

3 Tire Flips @ 3 x BW
6 Bench Press @ BW
9 Back Squats @ BW

*For the loads today find something that will challenge you with out failing.  This means you are shooting to go unbroken with your reps.  If someone else is using the same tire as you alternate flips with each other.

Option 2:
3 Tire Flips @ 2 x BW
6 Bench Press 3/4 BW
9 Back Squats 3/4 BW

Option 3
3 Tire Flips @ 1 x BW
6 Bench Press 1/2 BW
9 Back Squats 1/2 BW

*Or complete a Wod you missed this week.

Endurance & Stamina:
AMRAP 30
50 m sled push (3,2) 45 pound plates
1 round of Cindy
50 m Sled Push
1 round of Barbell DT (45,35)

*Cindy is 5 pull-ups, 10 push-ups, 15 squats
*12 dead lifts, 9 hang power cleans, 6 push jerks

CFS Brief:
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