October 21st, 2014

2014 Oktoberfest run

Our CFK Crew before the start of the 2014 Oktoberfest 5k and 10k Run. We took 1st place in the Corporate team division! Way to go guys!

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1-3
  2. Using legs x 1-3
  3. Knotted rope x 1-3 OR from the floor to standing x 3-5

+

EMOM x 10

3-7 Burpee pull ups

+

With a 10 min timer complete a 1k run OR 1k Row

*in remaining time AMRAP – Power cleans @ 185/125 (score is # of reps)

Trainer’s Tips: Add to your rope climbs if you can…it’s only 5 min! Two 10 min tests here, see what you can do

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