Halloween Team WOD - Tomorrow 10AM!!  No FREE 9am tomorrow!

The WOD

As a team complete 75 Man-Makers, while one partner is completing the man-makers the other partner will carry a plate (25/10#) 1 lap.  200m in a pinch grip/200m overhead.  Once that partner returns switch places continue in this fashion until the team has totaled the 75 man-makers.

Once the 75 man-makers are complete the team will then commence another lap around the block.  However to advance one teammate must carry the other…Teams can switch who is carrying who as often as desired, however you can only advance while one person is completely off the ground in any fashion.

THANK GLORY for the WOD!!!

McFlurry Memorial WOD - December 1st, get ready for the annual CFSD Toy Drive to benefit underprivileged kids.

Go-Ruck Challenge - Visit www.goruckchallenge.com for more info.  CFSD members if you’d like to participate enter the code “CFSanDiego” to receive a $20 discount to registration!

TODAY’S WODS

Level I

10 mins mobility

Spend 30-40 mins working on Snatch technique

1k Row Time Trial (gosohaurd!)

Level II

High Bar Back Squat Find 1RM

5×3 Snatch Grip Deadlift (go heavy)

4 Rounds

Run 400m
Row 500m

Level III

1RM Snatch

5 Rounds
15 power snatch 95/65
15 Burpees over the bar

SDPD

15 min Mobility

EMOM for 10 min
2 Power Cleans 2 Hang Squat Cleans

Rest 5 Min.

EMOM for 10 min
6 Wall balls
6 Ring Rows

WOMEN

5×3 Weighted negative pull-ups

Establish 1 RM thruster

EMOM for 10 Min
10 Wall Balls
10 Ab-mat situps