WOD
1st
Squat 5-5-5(or more)
Set 1:  65%
Set 2: 75%
Set 3: 85%

2nd
Front Squat 5-5-5
Overhead Squat 5-5-5

BARBELLS FOR BOOBS THROWDOWN

October is breast cancer awareness month.   To raise money for a great cause CFCM is hosting their FINAL throwdown in the old gym.

EVENTS

WOD #1
TEAM GRACE
30 Clean and Jerk’s for time
RXD      135/95
Advanced  115/85
Beginner    95/65

Each team member will perform 30 Reps.  The team score will be each members time combined.

WOD #2
Will consist of four stations that each team members must complete.  Each team member will be given 1:30, to complete as many reps as possible at each station.  You will then be given a 30 second break and move on to the next station, to complete the next exercise.  Your score wqill be based on your total reps for all four stations.  The four stations are as follow:

Station #1- Kettlebell Swing
RXD  2/1.5
Advanced   1.5/ 1.0
Beginner    1.0/ .5
Station #2- Thrusters
RXD   95/65
Advanced  75/45
Beginner  65/35
Station #3- Box Jumps
RXD    24/20
ADVANCED  20/16
Beginner   16/12
Station #4- Burpees

Once both team members have completed all the workout stations they will be given a 3 minute break, and then you will start WOD#3

WOD #3
Team Relay race up Adams St Hill.
Each team member will run up the hill 2X

DATE: October 23rd
TIME: 10am