Warm-Up
Coach’s choice

WOD prep
FRONT FOOT ELEVATED SPLIT SQUAT
Take 12 minutes to find an 8 rep max on each leg. Rest 30 seconds between legs.

WOD
“SURFER ON ACID”
3 Rounds for Time
400 meter Run
21 Burpees
Strategy: Max sustainable pace is the fastest pace an athlete feel they could hold for all three rounds without slowing down while taking into account the added burpees. This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two. The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.

Endurance & Stamina:
1 k row
100 cal bike
900 m run
90 cal bike
800 m row
80 cal bike
700 m row
70 cal bike
600 m row
60 cal bike
500 m row
50 cal bike
400 m row
40 cal bike
300 m row
30 cal bike
200 m row
20 cal bike
200 m row
10 cal bike

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 24

*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.