Thursday, July 24
July 23, 2014
Bye for Now, Coach Adri
July 25, 2014


4 Rounds of
4 Hanging Scap Retractions
8 Alt Lunge and Twist
4 Alt-T pushups
8 Spider Lunges

EMOM 24min (8 Rounds each)
A) 6 Pull Ups
B) 12 OH Plate Lunges
C) 36 Double Unders

Scaling Options:
Pull-Ups: 6 challenging ring rows / scale UP to CTB
Double Unders: 1 minute of single skips


  1. Dray says:

    A few days of rest can really go a long way – this wasn’t bad at all! First couple rounds of DUs went really well, later rounds made some marks on my elbows as I started tripping regularly but never had an issue with the time limit. Pull-ups were nice and quick, went for C2B on the last round and maybe should have been trying that earlier although it definitely would have required splitting them up. And just because Dave always makes me, went for 45# on the lunges and I guess it has paid off because that felt fine. Was even thinking the lunges were a nice rest after going straight from DU to pull-ups.

    Thanks to Chris for the ‘challenges’ to close out the night… competition for plank holds then hanging from a bar. I’m not sure the motivation was appropriate because I think I would have preferred 8 burpees over holding a plank for 2.5 minutes (and still having to do 2 burpees because Jenn held out longer than me) but winning trumped self-preservation I guess.

  2. Alex says:

    CFDC’s Foreign Affairs Correspondent checking in. Today was: in 7 sets find a heavy 2-rep Back Squat. I worked up to 295#. Metcon was 20 Back Squats (155/105), 800M run, 15 Back Squats, 400M run, 10 Back Squats, 200M run, then 5 Back Squats. I took a 3 burpee penalty before each set of Back Squats due to a wrist injury otherwise the weight had to be taken from the ground. Completed the WOD in 10:57. Sara and I miss everyone and can’t wait to see you all this coming week! Now back to Chris with videos of squirrels water skiing…