WOD: 11/8/18

DID YOU KNOW…
Participating in the 2018 CFM Holiday Throwdown is going to change your life!  Well, maybe not significantly, but it’s going to be a ton of fun.  If you’ve been working your butt off then you’re going to get an opportunity to show everyone how much progress you’ve made.  And, well, if you’ve been slacking, you might need to just sign up anyway so you can get refocused.  There’s really no down side.  We don’t care what skill level you are.  Don’t worry – there will be no pressure of minimum ability requirements – we’ll be able to scale everything to the personal level of each athlete.  We just want you to show up, do your best, and have fun.  Talk to a coach if you’re not signed up yet and we’ll get you in.

Strength/Skill/Stability
3-4 Rounds (15 Minutes):
a) Kneeling Strict Press on Land Mine x 5 Reps each arm
b) Standing Upper Body Sled Drag w/rope x 60’+
c) V-Ups x 10-15 Reps

Conditioning:
2 rounds for time:
3 muscle ups
Run 800m
3 muscle ups
*Rest 3 Minutes between rounds.  For Scaling: Use rings (not bar) if you have ring muscle ups – scale reps if necessary.  If you do not have muscle ups, perform 6 strict pull Ups + 6 dips (or perfect push ups if you do not have dips).  Related: If you have bar muscle ups but not ring muscle ups, why haven’t you been practicing? 😉
Compare to 10/16/17.

Auxiliary
Jerk Balance: 3 sets x 4 reps