CF Blog December 12

Partner WODIMG_1421
100 cal Row  + 40m Farmers Carry*(2/1.5)
50 Box Jumps + Plank Hold**(24/20)
80 cal Row + 40m Farmers Carry(2/1.5)
40 Pull-Ups + Chin Over Bar Hold***
60 cal Row + 40m Farmers Carry 2/1.5)
30 Burpee MB Chest Pass(****(20/14)

*Partner A rows, while other partner B does Farmers Carry (not farmers run). Switch after 40m, continue until 100 cal complete
**Partner A Box Jumps while partner B holds a forearm Plank
***Partner A does pull-ups, only count while partner B has chin above bar (scale as needed with band or holding top of ring row
****~10 feet apart for Burpee Chest Pass


Conditioning WOD:
For Time
800m Run
50 Air Squats
25 Push-Ups
45 sec Wall-Sit
400m Run
35 Air Squats
20 Push-Ups
45 sec Wall-Sit
20 Air Squats
15 Push-Ups
45 sec Wall-Sit


Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

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