08/03/2016

New CFS member Brittani in the receiving phase of her hang power clean.

New CFS member Brittani in the receiving phase of her hang power clean.

WOD:

400m Run
4 Rounds Cindy
400m Run
2 Rounds Mary
AMRAP 20min

1 Round of Cindy = 5 Pullups + 10 Pushups + 15 Air Squats
1 Round of Mary = 5 HSPU + 10 Pistols (alt) + 15 Pullups

The goal should be for everyone to complete two rounds and try to get into your third. The bodyweight movements should be modified so that you can keep moving with minimal rest.  Shoulders may be a little fatigued from the last few days.

Beyond Rxd and Rxd: We added one more round on to the end for the Beyond Rxd category.  You should still be able to get as far as the Rxd folks, even with the additional work. For those of you who are really fast on bodyweight movements, make the workout about running hard!  For those who are fast runners,  work hard on the bodyweight movements.

Fitness: We modified the rep scheme so that you can still aim to complete two rounds. If you don’t get that far, that’s ok. The movements should be simple enough so that if you have the capacity, it is definitely possible. If Box around the Worlds are too challenging, scale to Get Up/Get Downs.

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