Work Out

Friday - November 4, 2016

By josh Cederberg

Better is open rebuke than hidden love. Wounds from a friend can be trusted, but an enemy multiplies kisses. -Proverbs 27:5-6

Friday November 4th WOD
5 rounds for Time:
15 Overhead Squats (115/75)
10 Box Jumps (30/24")
5 Muscle Ups
*rest 1 minute between rounds*

Log today's WOD HERE

How am I going to Scale my Muslce-ups today?
-If an athlete has 5+ muscle ups, attempt the workout as prescribed. Try breaking reps up early if need be to conserve energy.
-If an athlete has 2-4 muscle ups scale to 3 reps each round
-If you are unable to do muscle ups, perform 5 muscle-up progressions unbroken.


Boo from CFB


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM