At first glance this workout seems scary. According to the theory, it shouldn't be too bad at all... Debatable. However, this was a good one. Thanks CFHQ!
50 Wall ball shots, 20/16
155 pound Clean, 30 reps (^Power)
15 Muscle-ups (*3:3)
50 WBS Clean
Juan- 13:00* 75^
Jeremy- 17:30* 75
Todd- 20:35 2:20 135
Caitlin- 16:45 2:06 65^
Tommy- 19:35* 2:15 75^
Candice- 15:37* 2:30 65^
Casey- 20:50 1:50 135^
T- 14:39 2:15 95
-Option 2-
50 Wall ball shots for time, then:
7 rounds:
3 Cleans
6 Dips
9 Pull-ups
Matt- 17:28 2:31 95
Great job everyone, and great MU's Caitlin, Casey, and Todd! This is a "one and done" workout, where you just keep chipping away at the reps, focusing on the here and now, not the end- which can make things stretch out unnecessarily.
Nice Cleans. We put the option on the table to go Full, or Power for the main site WOD, but a Full clean was mandatory on Option 2- good job Matt. Most "O" coaches will tell you a Full clean is a missed Power clean. We don't split hairs on that anymore, unless HQ specifies.
The Wall ball shots turned out to be the more manageable of the three exercises today, which should throw up red flags to the fence walkers, maybe even help them decide NOT to roll. Thanks for the motivation NOT to do that Todd.
The Wall ball shots will always be a tall glass of suck. We get better.
Good prioritization on a nice Saturday morning you guys.
We are getting close to the Third Annual John Fenn Burpee Mile. Saturday, October 4th 10:00 for the full mile; 11:00 for anything else. You have the option of going 200m, 400m, 600m, 800m, 1200m, or the full 1600 meters.
www.trackmypr.com
Thanks for another great day at CFSF. Thanks for your fuel, your motivation, and thanks most of all for choosing CFSF!
On time, on target, never quit.
CFSF
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