29 November 18

Pete and co. rowing
___________________________________________________________________________________________________________________

Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Cleared Hot Podcast #47: Mark Twight
 
The Best Cross-Training Shoes 2018 — For Runners, Lifters, and More
 
Baked Kale Chips
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

2KB Front Squat, 4×8 reps
Shoulder Extension Bridge / Passive Hanging
 

LI Conditioning:

2 Rounds:
500m/400m Row
20 Empty Barbell Thrusters
15 Jumping Pull Ups
 

LII Strength:

Overhead Squat 6-6-6-6
Band Passthrough / Passive Hanging (alt.)
 

LII Conditioning:

“Jackie” – For Time:
1000m Row
50 Empty Barbell Thrusters
30 Pull Ups
 
Rx: M – 45# | F – 33#
 

Category: WOD

Tagged: