Tuesday 7/4/17


July 4 Schedule: 9AM WOD!


Our CFIL Summer NewsletterRead for important admin reminders, travel tips, upcoming BBQ, and more

Our Hydration 101 blog post: We break down what it means to be well-hydrated and some practical tips to do so

Conditioning Partner WOD

Today we’ll do a partnered version of the Hero WOD “Badger” – the original WOD is named in honor of U.S. Navy Chief Petty Officer Mark Carter, who was killed during combat operations in Iraq on December 11, 2007.

This partnered version is about 2/3rds the volume of the original, but with one person working at a time your intensity should/will be higher. SCALE AS NEEDED in order to keep moving at a strong pace. Coaches will review scaling options.

“Partner ‘Badger’ 1.5”

With a partner, complete 3 Rounds for Time of:

45 Squat Cleans (95/65)
45 Pull-Ups
1200m Run (as 6 x 200m)

Alternate every 5-10 reps on the cleans & pull-ups; alternate every 200m for the run.

Categories: WOD

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