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Wednesday 10.23.13

22
Oct

Wednesday 10.23.13

The CF EXP Fall 4 Some is just 10 days away!  Sign ups will close 1 week from today, Wednesday October 30th.  Be sure to get those teams signed up and practice the WODS!

WOD 1: Evans C&J Total (Sponsored by Evans on the Common)

600m Run
Clean & Jerk Team Total
8min CAP
Entire team must complete 600m run before moving on to establishing Clean & Jerk total of all 4 team members

WOD 2: "Embrace the Burpees" (sponsored by LIVE SORE)
Guys…
5min AMRAP of BBJ's (24") followed by…
Girls…
5min AMRAP of BBJ's (20")
Score equals total reps combined between guys and girls

3A) "Fuel for 4K" (Sponsored by Fuel for Fire)
4K Row for Time

3B) "Wicked Chipper" (Sponsored by Wicked Athletica)
30 Back Rack Lunges (115/75)
60 TTB
90 WB (20 to 10'/14 to 9')
120 DUs
x2 Rd
s

Both parts A&B will be performed at the same time. 1 person on the rower at a time, 1 person working in the chipper at a time, you may rotate through all 4 teammate at any point. Each part will be scored as its own workout!  20 min CAP for both.

Michelle & Tracey

WORKOUT Of the DAY:

Strength: None.

WOD: [ Team of 3 ]

Team of 3: Each teammate must complete each task. Team cannot rotate until everyone has completed their task.

50 Push Ups

75 KBS (53/36)

1K Row

x2 Rds

35 min cap

Buy-Out:  Mobility

Team Training:  Easy Cardio- sweat for 15-20 min.  30 min mobility.  Optional goat Work- ex: muscle-up transitions.  Keep the reps low and the weight light.  This is a day just to practice good muscle memory and groove movement patterns.

Post scores and comments below.

 

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