Meg whispers to Zac, "There, there, Zac. You won't have to listen to Steve D.'s playlist."

Meg whispers to Zac, “There, there, Zac. You won’t have to listen to Steve D.’s playlist.”

WOD for Friday, October 11

WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm

Announcements:

  • October Second Saturday topic “Learning Styles” will be held TOMORROW (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.

It’s Playlist Friday! Almost everyone is welcome to bring their favorite Playlist.

Strength
Power clean
Establish 1RM

No jumping. No imaginary trap doors. No squatting below parallel. No muscling the bar up. I mean it.

Conditioning
10-min AMRAP
100m farmer’s carry shuttle sprints 
25/leg grasshoppers
25 Abmat sit-ups

Use kettle bells, dumbbells, or plates for farmer’s carry. You will be running forwards 5m and then backwards 5m. Yes, backwards. You will run forwards and backwards 10 times each round. Scale grasshoppers to mountain climbers if necessary. For an added challenge, complete Abmat sit-ups holding medicine ball.

Finisher
“Flowers”

Click here for an example.