OK, CF428 Athletes...dont panic! The WOD on the website today is correct, but some information didnt carry over. Here is how the WOD was supposed to post... 3 Options - 1) *SCALED* - Draw a number 1-3, the number picked is the section you complete. This is done as a 15 minute AMRAP. There will be CORE work after this is completed. 2) *RX* - Draw a number 1-3, the number picked is where you start. You also do the next 50-10. For example: You draw 2...you do #2 and #3. This is done as a chipper with a 30 min cap. No core work if you beat the cap. If you are capped, CORE WORK! 3) *Elite* - MAN/WOMAN UP AND DO THE ENTIRE THING!! This is done as a chipper...no cap. No core work...you deserve a beer! Its tough, but just think of what an accomplishment it will be to finish! Plus, this will also help you feel less guilty about crushing wings, pizza and beers this weekend during football!! 1_____________ 50 wallballs 20/14 40 KB swings 53/35 30 front squats 115/75 20 hr push ups 10 push press 115/75 2______________ 50 deadlifts 115/75 40 box jumps 24/20 30 walking lunges 115/75 20 knees to elbows 10 hand stand push ups 3_______________ 50 sit ups 40 power cleans 115/75 30 burpees 20 dips 10 thrusters 115/75 GOOD LUCK AND HAPPY FRIDAY!! CF428 Coaches
Posted on: Fri, 26 Sep 2014 13:58:39 +0000
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