Warm-Up
Coach’s choice

WOD prep
Prep the clean and jerk to wod weight. You should be able to perform 5 reps unbroken for the wod. Scale load as needed

WOD
Body Snatchers
Teams of 2. One person works while the other rests on the erks and burpees.
400m sand bag run together(50,35)
30 Hang power snatches (115,75)
10 burpees over the bar
20 Hang power snatches (115,75)
20 burpees over the bar
10 Hang power snatches (115,75)
30 burpees over the bar
400m sand bag run together(50,35)

Option 2
400m sand bag run together(40,25)
30 Hang power snatches (95,65)
10 burpees over the bar
20 Hang power snatches (95,65)
20 burpees over the bar
10 Hang power snatches (95,65)
30 burpees over the bar
400m sand bag run together(40,25)

Option 3:
400m sand bag run together(35,20)
30 Hang power snatches (75,50)
10 burpees over the bar
20 Hang power snatches (75,50)
20 burpees over the bar
10 Hang power snatches (75,50)
30 burpees over the bar
400m sand bag run together(35,20)

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 28

*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