Sunday September 23, 2018

Written by admin

Joe is in charge of Programming at CFT this month.  It looks like we're in for some very creative WODs over the next 30 Days.  Thanks to Kit for programming the awesome October WODs, and of course to the WOD-Father Scott, who has been the mastermind behind CFT's WOD programming all along.

Warm-up: ~Standard~ then Tabata Ring Hold

Skill: 10 min "goat" work

WOD: 30 Min to complete: 1k Row 5 MU 15 OHS (135/95#) 30 C2B Pull-up 60 Abmat Sit-ups 5 MU 15 Back Squats - taken off ground (135/95#) 60 Double-Unders With remaining time, AMRAP: 3 Front Squats (135/95#) 9 Burpees —Choose one weight for bar, no switching weight! **Score is # of rounds


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