Saturday 9-24-16
Saturday 9/24/16
Open Gym tomorrow, Sunday 9/25 from 9-11am
Sign in on Front Desk
CF Endurance WOD
WOD
400m Run
500m Row
400m Run
rest 3:00
500m Row
800m Run
500m Row
rest 3:00
1 mile run
1200m Row
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Suck it Up Saturday
WOD Courtesy CF Linchpin (slight modifications)
3 Rounds for time of:
12/8 Calories Bike
12 Burpee Box Jump, 24″/20″
9 Clean & Jerks 135/95
3 Rounds for time of:
400m Run
10 Front Squats 135/95#
1 Legless Rope Climb, 15ft (8 C2B pull ups)
2 Rounds for time of:
20 Deadlifts 225/155
100 Double Unders
20 Toes-to-bar
*Rest 3 minutes between workouts
2016 09 23