Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
Take 5 Hellen
4 rounds. Each one is a sprint.
Every 5 minutes perform:
400m run
21 Kettlebell Swings (53,35 )
12 Pull-ups
Option 2:
Take 5 Hellen
4 rounds. Each one is a sprint.
Every 5 minutes perform:
300m run
21 Kettlebell Swings (44,30 )
12 Pull-ups
Option 3:
Take 5 Hellen
4 rounds. Each one is a sprint.
Every 5 minutes perform:
200m run
21 Kettlebell Swings (35,26)
12 Ring rows
Post WOD
Kettlebell calve smash 2 minutes each side.
CFS Brief:
Dates to save:
- CFS Guys BroDown Friday, October 27th. Register on events page! CFS
- In-House Throwdown Saturday, November 18th. Register on events page!
- CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St, Natick
- We are putting a team together for the Fight For Air Climb in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!
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400 M Row instead of Run
3:00
3:18
3:31
18:27
2:55
3:11
3:23
3:43
Clock Finish time: 18:43 Rx
(Ran inside due to rain)
RX
R1: 3:03
R2: 3:24
R3: 3:46
R4: 3:44
That was a little grip-ee
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