Monday, October 14
WOD
Happy Birthday, Michael Sullivan!
Indigenous Peoples’ Day Schedule: Classes at 8 & 9 am. Regular open gym schedule.
Get ready for the cooler temps with a CF MVA Hoodie! Pre-orders go in by the end of the week.
Warm-up:
200m Run
10 Top down deadlift
30 Jumping jax
5 Burpee
200mm Run
6 Deadlift w/ light weight
4 Up down dog
6 Spiderman lunge
4 Burpee box jump
WOD:
0-12 minutes: 1 mile run retest! (Scale to 1000m run)
*Compare to 091124.
12-35 minutes: 100 Burpee box jump for time (24/20″)
At the start of every minute, including the first minute, 3 Deadlifts (225/155#)
Mobility: (To be performed after class or at home)
1:00 Foot mash w/ lax ball
1:00 Lizard
