***Rope Climb Warning***
We have rope climbs programmed for Thursday. All ropes have been replace and brand new ropes are extra mean on the skin. Please come in with robust protection for your lower leg from the rope. We have some protection here at CFS that members can borrow but chances are good that the product you borrow will be damp. We recommend multiple long socks AND some sort of neoprene layer above the socks. Just socks won’t protect you enough!
Durability
1-Arm DB Waiter Carry – 1 Min per side x 1 set
Skill/Strength
Front Rack Alternating Reverse Lunges
-Work up to 1 set of 10 reps from the rack
WOD
4 Stations – 2 Minutes Work per Station – 3 Rounds – No Transition Time
Station 1 – DB Walking Lunges (50/35) 1 length = 10 Points
Station 2 – DB Shoulder to Overhead (50/35) 1 Rep = 1 Point
Station 3 – Box Jumps (24/20) (Rx+ 30/24) 1 Rep = 1 Point
Station 4 – Rest
All athletes will begin with DB Walking Lunges where DBs can be held at your sides. We will run heats of 7 athletes per station. Please do not drop the DBs from overhead to the floor; they are not designed to be used like this and will cause them to become loose and break.
Scores from Tuesday
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