For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD.
“CF Threshold 1 yr. Anniversary Chipper”
Row 500 meters
25 Overhead Squats (Women-65 lbs Men-95 lbs)
25 Burpee Box Jumps (20″ box)
25 Double Unders
10 Inbred Cousins (Women-12 lbs Men-20 lbs)
400 meter run with Med Ball
Notes, tools, articles and ephemera:
Attention to form.
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Notes, tools, articles and ephemera:
Power Cleans
1-1-1-1-1-1-1
Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.
Notes, tools, articles and ephemera:
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
There will be no 6 or 7 am class, however there will be a 9 am class and evening classes will remain the same.
3 rounds for time of:
Thrusters 45# x50
Knees to Elbows x30
Double Unders x100
Notes, tools, articles and ephemera:
