Schedule Update – No CFS Endurance today – Sebastian is recovering from Eye Surgery. You can find an un-coached WOD below. Coached endurance will resume next Sunday.
Warm-up
4 Rounds
:20 on/:10 off
Double Unders
Rest 1:00
4 Rounds
:20 on/:10 off
Air Squats
*Hold bottom of active squat during 10 second rest
Strength
Power Clean
3-3-3-3-3
WOD
75 Double Unders
21 Back Squats (135,95)
75 Double Unders
15 Back Squats
75 Double Unders
9 Back Squats
Level 2- (115,75)
Level 1- (95,55)
ADV – (155/105) 100 Double Unders
Coaches Tip – The stimulus of this workout is close to unbroken and fast. Choose a weight and jump rope option that is fits that mold.
CFS Endurance Sunday – No class today
(Sebastian is recovering from eye surgery)
Class will resume 12/10
Uncoached Endurance Wod
2K Row or 1 Mile Run
Rest = 1/2 Time of Row / Run
2K Row or 1 Mile Run
(Work out must all rowing or all running).