Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Goat / Wheelhouse
EMOM 20
Odd Minutes Goat: movement
Even Minutes: Wheel House movement
Or
AMRAP 20
Two Pelicans
Teams of 2
5 Hang power snatch (45,35 barbell)
10/7 Calorie bike
15 ab-mat sit-ups
*Partners complete full rounds before switching.
Post WOD:
Agile 8
CFS Brief:
In-House Throwdown this Sunday. There will be No Classes! Come down and cheer on your fellow athletes!
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Two Pelicans
20+4 with Joe A.
Two Pelicans | 16 with Meghan Rx
It’s not often I get to log an Rx workout! Meghan was a great partner – she’s much quicker than I am on the bike so I pushed myself to keep up. The abmats got a little slow for me toward the end but our communication was good throughout and I managed to squeak out an entire round in the last 45 seconds.
You crushed the last round!
23+17 w/ Matt