Workout of the Day
3 rounds for max reps of:
1 minute rope climb, 15′ ascent/13′ ascent
1 minute row (calories)
1 minute dumbbell box step-ups, alternating legs (24″/20″; 35#/25#)
1 minute medicine ball squat cleans (20#/14#)
Rest exactly 1 minute between stations, and as needed at the end of each round.
Post your scores to the Whiteboard.
Transfer your data from here.
Mainsite WOD
“TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
Congratulations to Mrs. Coach (second from left) representing CFs Non Nobis and ProvPrep and the other team members from CF DSP (from left to right: Nate, Taylor, Kyle, Oz, and Des) for their 5th place overall finish at the Catalyst Games event this past weekend in Austin. Working hard in the heat, and doing great! Now imagine if you had MORE than a week to prepare as a whole team!
Behold: The Overhead Squat!