CFH Halloween Throwdown!
Today is your last chance to sign up! Sign ups close tonight at midnight, so sign up now if you plan on participating here. This event was a blast last year, you don’t want to miss out! We will release teams Tuesday of next week!
Strength WOD
Every 2 minutes for 12 minutes
6-8 Strict Pull ups
1 Arm Dumbbell rows 8 on each arm (use a bench for support)
WOD
20 Box Jumps
18 Toes to Bar
16 Push Press
3 Rounds
15 min Time Cap
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coaching Tip- For the Met con use a good progression for the toes to bar. We highly recommend a straight leg kipping toes to bar. The Push Press should be done in 2-3 sets per round. Pick a load that you can push press, no push jerk.
DRIVE
15 Min AMRAP
10 Pull ups
30 Wall Balls
50 Double Unders
Rest 5 minutes, then…
15 Min AMRAP
10 Push ups
30 KB Swings
50 Air Squats
Britt and Lauren on wall balls a couple of weeks ago at the Charm City Throwdown!