Warm-Up
Coach’s choice
WOD prep
Build to a heavy 10m yoke carry.
WOD
Hee-Haw
AMRAP 10
5 HSPU
15 russian swings (70,53)
25 DUs
Option 2:
AMRAP 10
5 Box HSPU
15 russian swings (53,35)
25 DUs
Option 3:
AMRAP 10
5 DD strict press (40,25)
15 russian swings (35,26)
50 Single unders
Endurance & Stamina:
10 k row for time.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 19
*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
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Yoke carry: 170#
Hee-Haw:
6 rounds (44# kb / 50 singles)
Fun to get some handstand push-ups in!
Yoke Carry: 15#
Hee-Haw: 6+18 (18# KB, 10# SP, singles) Kept the weights light so I didn’t annoy my shoulder.
Also did the strict pull-ups from yesterday: 5! PR, up from 2.
That would be 115# on the Yoke Carry! I have not finished my coffee 🙂
I know you enjoy those HSPU!! And you have the perfect t-shirt 🙂