Strength/Skill: Shoulder to Overhead, 4 x 3, every 2 minutes

  • Attempt to find a new 3RM
  • NO Split Jerks
  • Coaches – write old 3RMs on board, put new numbers in computer

WOD: 5 RFT

  • 50 Double Unders
  • 12 Single-arm DB Clean & Presses, alternating every 3 reps (50/35) 1 for 1
  • Run 1 lap holding sandbag (40/20) or slam ball (50/30)
    • If it’s raining, 15 Slamballs-over-shoulder (50/30)
    • 22 min cap
      • Scale to be able to finish! Please do not allow athletes to go over time cap!!!

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Aug 12, 2017 – CFS Beach Day
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party