DSCN4435Thursday’s WOD is up!

WarmUp
Row 500m
Mobility: BandyHam
2 Rounds
5 Inchworm+PushUp
5 Bootstrap
5 Cossack

Skill: Deadlift

1) DeadLift 10×2 @75%; Rest exactly :60
2) AMRAP12
8 PushPress 115/75#
25m FarmersCarry 55/35#
16 KBS 32/24kg
Cool
SmashGlutes
Roll

Getting Started- Graduation Day!
*(scale as needed)

WarmUp
Run 600m
Couch
2 Rounds
5 PullUp
10 Squat
1) Skill:10 min Thruster technique, scaling options
2) “Fran”
21-15-9
Thruster 95/65#
PullUp
Cool

ROLL
——————–
Just a reminder that this Sunday at 4pm is our Annual Halloween Bash: WOD/Potluck/toast/.

*Come in a costume that you can WOD in, prizes for best dressed and best time.

*Bring a friend and we can scale the WOD for them and we will also have a 1 week friend pass to our next ‘Getting Started Program’ for everyone who brings a friend NEW to CFSWP.

*Don’t forget to bring your favorite paleo dish to share with your CFSWP friends at the paleo potluck!

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