Last WOD of the Year

We are starting off 2010 by hitting the ground running…literally. Wes has entered the Redondo Beach 5K scheduled for February 7^th. We would love to send 15 of our athletes to also participate in the 5K run. Who is going to step up? Wes is planning to take first place in his age group. He got second place last year with no training. Most of us hate to run, which is why we have to attack our weaknesses and face it head on in competition. To keep things interesting, CFSB will be offering prizes to first place, second place and most improved.

WOD 12.31.2009

WOD 1
21-15-9
Overhead Squats (95/65)
Kettlebell Swings (2 pood/1 pood)

10 Min Rest

WOD 2
10 Thrusters (135/75)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Travel WOD (because we miss you at CFSB so so so much):

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

*Partition the pull-ups, push-ups and squats as needed