WOD
Wednesday Throwdown
In team of 2, complete as many rounds as possible in 16 minutes of:
Partner A: holds a plate in the overhead position (M: 45 lbs, W: 25 lbs)
Partner B: 20 Med ball AbMat sit-ups (M: 20 lbs, W: 14lbs)
*A & B switch so that B holds the plate while A completes the 20 sit-ups

Partner A: holds a plate in the overhead position (M: 45 lbs, W: 25 lbs)
Partner B: 20 Back squats (M: 155 lbs, W: 105 lbs)
*A & B switch so that B holds the plate while A completes the 20 back-squats

Partner A: holds a plate in the overhead position (M: 45 lbs, W: 25 lbs)
Partner B: 20 Kettlebell swings (M: 24 kgs, W: 16 kgs)
*A & B switch so that B holds the plate while A completes the 20 kettlebell swings

Rules:
*Plate must stay overhead while the other partner works, if plate comes down to a resting position, the partner stops working.
*Plate must be higher than the head at all times. Elbows may bend, but the plate should not touch or rest on any part of the body. If this happens, any completed reps do not count.
*Teams should be made up of 2 people on the same team (Gold or Silver)


CF LITE

Complete as many rounds as possible in 25 minutes of:
400 meter run
100 double-unders

Fall Lifestyle Challenge Athletes

Who will win week 3 of the “Weekly Challenge Throwdown” today? Silver team has taken the win for week 1 & 2, but it was close… Will they keep their winning streak?!

Let’s get as much attendance from both teams as possible today and see which team will take the win!