Friday November 16th

 

                                   Bring your Kid to work Day

 Kate has been part of the CFK community since the age of four when we opened the doors in 2009.  She participated in our Kids program for a number of years and now as a teenager it was neat to see her lead the big kids through a warm-up during the 9:30 am and noon classes on Wednesday for Bring your Kid to work day. Way to go Kate:)

Today’s WOD

Weighted Strict Pull Up

5×5, Across

Rest 2mins between sets

+

EMOM 18

1 Min: Partner A Does 20 KB Swing 32/24, Partner B should complete as many C2B Pull Up as Possible. They have until Partner A completes their KB Swings to accumulate C2B Pull Ups.

2 Min: Partner B Does 20 KB Swing 32/24, Partner A should complete as many C2B Pull Up as Possible. They have until Partner B completes their KB Swings to accumulate C2B Pull Ups.

3 Min: Both Partners Rest

Coaches Notes: The strict pull up 5×5 (combined with the strict ring dip 5×5) are both pillars of the next two cycles. Athletes should record their weight or band used. The met-con today is a call back to Cycle 2: Week 1 exchanging the wall balls for KB swings and the Muscle Ups for C2B Pull Ups.

Score: Total number of C2B Pull Ups performed by Each Person

Scaling for the Workout:

C2B Pull Up → Jumping C2B Pull Up → Strict  Pull Up → Ring Row

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