Tuesday, March 1 'McClusky'

Don't you just love options? I do. We needed options because 'McClusky' is a mother grabber of the highest order. The muscle-up club would have been hard pressed to pull off nine in each round, not to mention the rest of the session.

Option 1: 
The Viking
1000m row
800m run
200 tire slams
800m run
100m row

Bart- 29:00
LaRunda- 31:30
Lisa P- 33:00
Chris- 1/2  17:36
Tonya- 1/2  16:00
John- 24:59
Holley- 1/2  18:24
DT- unknown, he just kept going...
Katherine- 1/2  18:48
Dan- 21:40

Option 2
Bench press 5x5 to 5RM
-then-
8:00 AMRAP
7 thrusters, 95 pounds
7 pull-ups
7 KB swings, 53 pounds

Eric- 225 bench, 5 rounds
Casey- 215 bench, 4 + 2 pull-ups (70# KB)

Option 3
Core Killer
:90 HS hold
20 push-ups
:30 plank
:60 HS hold
30 push-ups
:60 plank
:30 HS hold
40 push-ups
:90 plank

Brandi
Scott

Outstanding everyone! This was a really fun session. It's ok to stray once and a while. Just stray for the right reasons. We had good intensity that would have been missing had we not exercised our options. We want intensity, not the need to rest every few reps. Some understand, some never will. Goodbye.

Thanks for another great day of training and conditioning at CFSF. You are great, and we appreciate you all. Do your homework, take care of your business. It's easy, and it allows for better performance, and that's why we work hard. Why work hard just to drop the ball one the one yard line? Finish strong. Winners win, others find excuses.

http://www.mobilitywod.blogspot.com/

Hit the blog and find some mobs that you need. You know you need it, you know you want. Get it.
CFSF