Strength
Bench Press – 5×3 @ 87%+
Conditioning
5 Rounds For Time
40 Double Unders
10 C2B Pull-ups
—Rest 3 minutes
5 Rounds For Time
10 Slam Balls 50/35lb
1 Rope Climb 20ft
WOD Notes: Scaling for DU are 100 singles. You may scale C2B to chin over bar, but no scaling reps today. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only. Record 2 separate times for each WOD.
Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20
