News Alert! CFS will be rope climbing this Friday. Athletes will not be allowed to climb ropes without proper leg protection. Three pair or long socks, knee sleeves, or other neoprene coverings will be required for safety.
Durability
Band Pull-Aparts – 3 sets of 30 Reps – short rest b/w sets
Skill/Strenth
Organize and Begin
WOD
4 Stations – 1 min of Work Per Station – 30 Seconds Rest b/w Stations x 4 Rounds
Station 1 – Heavy Sled Drag (90/56) —1 Length = 10 Points
Station 2 – KB Swing (53/36) (Rx+ 70/53) —1 Swing = 1 Point
Station 3 – MB Sit-Ups (20/15) —1 Sit-Ups = 1 Point
Station 4 – DB Renegade Rows (45/30) —1 Row = 5 Points
Wednesday was a hard workout, both mentally and physically. The effort put out by our members was truly inspirational. You all suffered beautifully and today you reap the benefits…really sore legs that will eventually heal up and be nice a fit!
Score from Wednesday
