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.
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