Wednesday January 30th

Memory Lane

Long standing CFK member and Friend to many, Joanne L. having fun scaling the wall at our 1 year anniversary in 2010.

Today’s WOD

5 Rounds


25/20 Cal Row

ME Wall Ball 20/14 with remaining time

Rest 2 Minutes between rounds

Coaches Notes: Today is all about an intense conditioning day centered around the wall ball

Score:  Total Reps of Wall Balls during Intensity

Scaling for Intensity

  • Row Cals →  Reduce Cals

Wall Balls → Reduce Weight →  Reduce Height → Goblet Squat →  Air Squat

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