ANNOUNCEMENTS
End of Whole Life Challenge WOD and POTLUCK! Nov 10th will be the day we get together and redo our benchmark WOD for the WLC! We are also planning on making this another POTLUCK. No foods barred on what you can bring to the POTLUCK! More info to follow!
McFlurry Memorial WOD - December 1st, get ready for the annual CFSD Toy Drive to benefit underprivileged kids.
TODAY’S WODS
Level I
Skill: Rope Climb
“Dirty Thirty”
30 box jumps
30 jumping pull ups
30 kb swings
30 walking lunges
30 knees to elbows
30 good mornings
30 wall balls
30 burpees
30 double unders or 90 singles
Level II
3×3 Rope Climbs
“Filthy Fifty”
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 knees to elbows
50 good mornings
50 wall balls
50 burpees
50 double unders or 150 singles
Level III
“Attend a Level II class”
This means to be IN the class on time! Only do open gym if absolutely necessary due to sked conflicts.
SDPD
Work up to a heavy single Push Jerk
3 Rounds of:
4 Min AMRAP
Run 200
15 KB Swings 1.5/1
15 second Plank Hold
Rest 3 min
WOMEN
Find 1 Rep Max Bench Press
3 Rounds (not for Time)
2 Trips Ag Walk
2 Trips Weighted OH Walking Lunge
2 Rope Climbs
10 GHD Sit-ups
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