Thursday October 5, 2017

CFIS Logo.png

(Competition / OlyNastics)
Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, BB mash: forearm, tricep, and lat, 5 hang squat clean, 5 clean and jerk

SOD

In 18 minutes, build to a heavy Squat Clean double.

WOD

5 Rounds:
200m Run
30 Double Unders (Mod with 30 high jumping singles or 60 quick singles)
9 Hang Squat Cleans (115/75)

REMINDER: Plan your commute accordingly! Haunted Happenings Parade starts at the Shetland Park main gate at 6:30 PM. Roads will be closed! Check out our FB page for the map of streets blocked off! Thank You!