CF WOD
10 wall balls
6 Burpees over the bar
4 Deadlifts
30 Rounds
35 min Cap
Fitness: 155/105
Performance: 185/125
Open: 225/155
You work then your partner works, alternating rounds
DRIVE
At the Orange posts:
10 push press
10 bent over rows
10 push ups
Burpee broad jumps down to other posts, run back
12 Min Amrap
2 min rest
At the Orange posts:
10 sit ups
20 second side plank (each side)
30 mountain climbers
Burpee broad jumps down to other posts, run back
12 Min Amrap
***Save the Date***
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s