9/29/2015

ANNOUNCEMENTS

Pumpkins and PRs at CF Reconstructed! 10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) $15 for wristband (BBQ only)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)

WARM UP

2 rounds NFT of:
Run 335m
10 BB Back Squats
10 Push Ups or 5 Ring Dips
10 Sit-ups or V-Ups
10 Pull-ups or 5 C2B
10 Burpees
20 OH Walking Lunges

BUY IN

Back Squat
75% x 5
85% x 1
77% x 5
87% x 1
79% x 5
89% x 1

SKILL

Directions for WOD:
One dice roll for each person in class - Minimum of four dice rolls. Roll more than once if you have to. Re-roll if duplicate.
Blue Die - determines exercise
BOTH dice determines reps.  Add numbers together.  If snake eyes - roll again and multiply that number x 2.


WOD

15 minute AMRAP:
Dice Game

1: MU/C2B
2: Burpees
3: Wall balls 20/14
4: TTB
5: Thrusters 95/65
6: 100m run (x dice #: 2=200m run, 3=300m run, etc)



CASH OUT

Push Press
75% 5 x 3

MOBILITY

Everything

RESULTS

KEY