Warm-Up
30 second Couch Stretch (Left/Right)
30 second Samson Strech
30 second Bar to Quads Squat
PVC Stretch
Forward Lunge x 10 m
Lateral Lunge x 10 m (Left/Right)
High Knee Run x 10 m
Lateral high Knee Run x 10 m (Left/Right)
Squat Jumps x 5 reps
Torokhtiy Pulls x 5 reps

WOD prep 15 minutes
Hang power clean
Build up to 75% of your 1 rm and perform a 4 X 2.(4 sets of 2 reps.) If you dont know your 1 rm build up to a heavy 2 reps

WOD:
8 Ball
AMRAP 8
8 STOH (115,95)
8 box jump overs(24,20)
8 Chest to bar pull-ups

Option 2:
AMRAP 8
8 STOH (95,65)
8 box jump overs(24,20)
8 Pull-ups

Option 3:
AMRAP 8
8 STOH (75,50)
8 box jump overs(20)
8 Banded , bar assisted or ring rows

Endurance & Stamina:
1 mile double sandbag carry (50 x 2,35 x 2)
*Every time you put the sand bags down do 10 burpees over the sand bag.

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 2
Nutrition tip of the day
Eat the whole egg.  Most of the nutrients come from the yolk, and you’ll be doubling up the amount of protein by going whole.

*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.