***REMINDER***
We are having an awards ceremony for the 2015 CFG Open tonight @ 7pm…don’t be late!!
 
A. Skill/Fun:
Athlete’s Choice!
Could be a game, could be a movement, majority rules! (Almost) Anything goes…
 
B. MWOD:
T-Spine – 3 x 30s
 
C. WOD:
Team Pain:
10 Rounds Total, alternating between teammates –
Row 250m
50 DU or 50 SU
20 Burpees
 
*Notes:
This is designed for 2-person teams, but if there is an odd person, you can do it alone with a 1:1 rest interval…or convince your coach of the day to jump in!
Each round should be an absolute ALL OUT sprint. You rest when your teammate is going.
If 20 burpees cannot be done quick, then do 10. Same for double or singles. Ideally one round takes about 2min, so scale accordingly.
 
D. Post-WOD Recovery:
Gossip