Luke enjoys an afternoon nap.

Luke enjoys an afternoon nap.

WOD for Sunday, October 6

WODs at 9:45 & 11 am

Announcements:

  • Excuse the dust and mess as we make improvements to CFS!
  • October Foundations begins Tuesday evening. 
  • October Second Saturday topic “Learning Styles” will be held next Saturday, October 12 from 12:15 to 1:15 pm. Click here for details and to RSVP.
  • Barbells for Boobs fundraiser for breast cancer awareness will be held at CFS Saturday, November 9. Click here for details.

Did you enjoy “Tabata Something Else”? I most certainly did.

Strength/Skill
Clean & Jerk

Review proper form and execution for clean & jerk (including spit jerk).

Strength/Conditioning
30 RFT
— 5 wall ball shots (20#/14# & 10’/9′)
— 3 power clean & jerks (65/55% of body weight)
— 1 wall crawl

40-minute time cap

That’s 150 wall ball shots, 90 power clean & jerks, and 30 wall crawls. Scale as needed, e.g., fewer rounds and/or reps, lighter weight, substitutions.

If you’d like additional challenges, complete unbroken wall ball shots (hitting the d@mn target) and/or complete a wall-facing handstand pushup after each wall crawl.