September 26th, 2016

badass

Great looking Crew representing CFK at the Bad Ass Dash Obstacle Course Event  this past weekend! Congrats Guys! A great big Thank-You to Sabrina for helping to organize and recruit  people for this CFK outing. Sabrina was so excited and  motivated to train for the Bad Ass Dash  especially after having such a positive experience at the Rugged Maniac O Course Race in May where we  had over 50 ppl from CF participate. Unfortunately She was side lined due to a knee injury but despite that Sabrina still showed up, took photos and cheered  everyone on. Way to represent Sabrina!!

Today’s WOD

Back squat x 5 @ 65%, 4 @ 75%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 6 @ 80-85%

*Rest 2 min b/t sets

+

4 sets of 3 min AMRAP’s, with 2 min rest b/t sets

“Cindy”

5 pull ups

10 Push Ups

15 Air squats

OR

“Mary”

5 HSPU’s

10 Pistols

15 Pull ups

*start off where you left off and see what your total number of rds is

Notes:

– It’s only 12 min of Cindy or Mary so the intensity should be high

 

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