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Saturday 10/29/16

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Saturday 10/29/16

Open Gym this Sunday 10/30
9am- 11am

CF Endurance

400m Run w/Medball 20/14#
30 Wall Balls
25 Power Cleans 95/65#
20 Med Ball sit ups

800m Run
30 Wall balls
25 Power Cleans 95/65#
20 Med Ball sit ups

1600m Run
30 Wall Balls
25 Power Cleans 95/65#
20 Med Ball Sit ups

Suck it Up Saturday

I have seen a lot of folks finishing the D-ball movement like they do a atlas stone. And while we pick it up off the ground the same, the finish is a little different, throwing the ball over the shoulder with a rapid hip extension.
Watch: https://www.youtube.com/watch?v=7SEMROJBUe8

WOD
AMRAP 24

100′ Sled Push (50′ down & Back) 135/95#
20 Cal Row
20 Wallballs 20/14#
18 Cal row
18 Push Press 75/55#
15 Cal row
15 Thrusters 75/55#
12 Cal row
12 Burpees
9 Cal row
9 D-balls 100/70#
6 Cal row
6 Muscle Ups (Bar or ring)