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October 30, 2013

Get those Halloween costumes for Thursday’s WOD! It’s going to be a fun one!

CF Kids is back on for Thursday night. No yoga this week.

1) 3 rounds not for time:
3 x muscle ups or rope climb variation
3 x turkish getups

2) 5 rounds for time:
12 pull ups
12 kettlebell snatch (24/16kg)
run 200m

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run – off
Tri – swim – 1600m. For time
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