Coach’s choice

WOD Prep- Strength from the rack.  Shoulder to over head.  One of the In House Throw Down Strength Wods! 
Push press / Push jerk / split jerk 1-1-1-1-1-1-1 reps

*Push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Before beginning this workout, establish a goal weight for the final set of the complex. Work backward from your goal weight in 5-to-10-lb. increments to establish a starting point. Only increase the load if mechanics are sound. If technique deteriorates, reduce the load.

New to the lifts use Option 2:
Press / push press / push jerk 1-1-1-1-1-1-1 reps
Select a load that allows good consitant mechanics and stick with it for all 7 sets.


Lucky Break
16 rounds of team of tabata calorie bike just legs & tabata battling ropes.
Partners alternate between the bike and the ropes. 20 seconds of work 10 seconds transition.
Score is your total cals on the bike as a team.

Post WOD
Lax ball scaps 2 minutes per side.

CFS Brief:
Save the dates:
In House Throw down Saturday, November 18th. Teams have been picked!
CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.
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!