Wednesday - WOD 243 - Lurong #8

During the month of November, we are going to start talking about Giving Thanks and being thankful.

We have so much to be Thankful for and it all starts with our amazing Athletes at CFS.

1 Chronicles 16:34

Give thanks to the LORD, for he is good; his love endures forever.

Group Warm up:
in a group
- Coaches choice (line warm up)
Empty bar Warm up

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead

Movement Details - Men

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead