WOD
Wednesday Throwdown
In teams of 2, complete as many rounds as possible in 20:00 of:
200 Meter run with medball (M: 20 lbs, W: 14 lbs)
25 Front squats (M: 95 lbs, W: 65 lbs)
10 Kettlebell swings (M: 32 kgs, W: 24 kgs)

**Only 1 athlete can work at a time. Alternate movements between partners. Athlete 1 complete the 200 meter run, then Athlete 2 completes 25 front squats, then Athlete 1 completes the 10 kettlebell swings, then Athlete 2 completes the 200 meter run, Athlete 1 completes 25 front squats and Athlete 2 completes the 10 KBS, etc.

**Partners should be on the same team (Silver and Silver or Gold and Gold), if possible. The partner who is resting, MUST count their partner’s reps OUTLOUD. The team could be norepped by the coach if the reps are not being counted outloud.

**Score: Add up BOTH athletes total reps and divide them in half so that both partners receive the same score.

CF LITE
Complete the following for time:
400 Meter run
*1 Minute rest
800 Meter run
*2 Minute rest
1,200 Meter run
*3 Minute rest
1,600 Meter run

Posted on CF Main Site on 01 November 2016

ROM WOD
Need to work on flexibility and mobility? Try ROM WOD for 14 FREE days! We have an exclusive trial period for our CFIV members. Scroll to the bottom of our website and you will see the ROM WOD link. This is a great way to work on mobility from anywhere!

Fall Lifestyle Challenge Athletes
Today’s bonus points is to spend at least 15 minutes of stretching before class or doing a cool down after class. Check out our free trial of ROM WOD to complete today’s bonus and receive 5 bonus points. We are reaching the end of the Challenge, all points are crucial to your team and their success!