Tonight CFC will be at the Oktober Beer fest at the fairgrounds @6pm, come out and say hi!!

Todays WOD will be Competition style! Preparing for next weeks CF comp.

BARBELL RODEO COMP ; TEAM WOD:

4-man team

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Event 1:

* ea athlete completes 1 round
4 Rounds
15 Toes above Hip / Toes to Bar
20′ Front Rack Lunges
5 Ground to Overhead
20′ Front Rack Lunges
45, 75, 105, 135

Description: Complete toes to bar, load weight, front rack lunge to mat, complete ground to overhead, front rack lunge to rig. Complete 3 additional rounds increasing weight each round. (Teams: Each teammate completes 1 round)

Score=Total Time

then…

Event 2:

800m Row
50 Box Jumps (24) – step ups allowed
100 Double Unders ~300 singles allowed
~Switch~
100 Double Unders ~150 singles allowed
50 Box Jumps (24) – step ups allowed
800m Row

Description: (Teams: Working in teams of two complete half of the workout. Once complete, remaining two teammates complete workout in reverse order. Reps may be split as desired)

Score=Total Time