NORMAL WOD SCHEDULE today despite Election Day/school closures: 6am, 7am, 9:45am, 5:30pm, 6:30pm; On-Ramp class #3 at 7:30pm. NO CF TEENS class today!
ATHLETES: Check your inbox for our November newsletter (tip for Gmail users: if it goes to your Promotions folder, just move/drag it into your Primary folder so that it automatically goes there next time!)
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Strength
Shoulder Press (5-3-2-1-1-1-AMRAP)
5 reps @ 45% / 3 reps @ 55% / 2 reps @ 65% / 1 rep @ 70% / 1 rep at 70% / 1 rep at 70% / 1+ reps at 75%: As many reps as possible with good form at 75% (record this #)
Alternative: 5×5 all at SAME weight, at same weight as last week or adding
NO SUPERSET — ensure you take enough rest between sets, especially before last set
Conditioning
For Time (15′ CAP):
30 DB/KB Push Press
50 Calorie Row
50 Pull-Ups
50 Calorie Row
30 DB/KB Push Press
Rx: 35# each or up / 25# each or up
Cool-Down
Seated Shoulder Extension – 1 min
Lax Ball/Softball Pec Smash against rig or floor – AT LEAST 2 mins/side