Throwback Thursday

To last year’s CFSL Battle of the Benchmarks.  This year we are doing the Goblins & Ghouls Games on Oct. 31st.   This will be a team competition.  Three females or three males per team. Registration will open on 9/15/15.  The cost is $105 per team, includes a great competition, awesome t-shirts, and prizes to the top teams.   Get your teams together!   Someone on the team needs to be able to do a strict pull up, double unders, full depth squats, and toes to bar.  Registration will go up next week.

Thursday’s WOD:

A.  Muscle Up Practice:  work on the transitions, holds, ring thingy, etc.  Those that are already proficient in Muscle Ups:  4×6 unbroken, rest as needed.

B.  Thrusters:  3RM, 6-8 sets to establish a 3RM Thruster.  Be safe and aggressive.  **HINT:  might want to get this in if you are thinking of doing the Goblins & Ghouls Games.

C.  800m Run For Time