Wednesday, October 14, 2015



A. 3 rounds for quality:
100ft waiter walk right arm 50/35
Run 200m
100ft waiter walk left arm 50/35
15 supine ring rows

B. Accumulate:
1 min ring support
2 min plank
5 min bottom of squat

Hoodie Design Contest!
Cooler weather is on the way and that means it's time for CFNM Hoodies! This year we are going to have a hoodie design contest. Email your best design to Amy by October 30. The winning designer will get a free hoodie!

2 comments:

  1. Great recovery WOD.
    95# waiter walks (just to one up Jason's 75# ha!)
    30" box for supine ring rows

    Asa

    ReplyDelete
  2. Great 6:00am WOD
    20# Waiter walks
    12in box for supine ring rows

    Make it a great day!

    ReplyDelete