Apparel is Here! – Team W.O.D. Wednesday 11/7/18

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Nov

Apparel is Here! – Team W.O.D. Wednesday 11/7/18

Fall/Winter Apparel is HERE!

*See each pic for details about the item.  Sign up is at front desk of CFR!

Please see actual samples and sign up for all that you want at the front desk at CFR OR feel free to call-in and place your orders as well!

Feast Mode 5k commemorative shirts also available in this order!

Team Conditioning WOD – 25 minutes

*Watch this video to see what a “man maker” looks like…

Teams of 3, splitting reps however desired…

As many rounds + reps as possible in 25 minutes of…
150/120 Calorie Bike
75 Thrusters 95/65
15 DB Man Makers 50/35
150/120 Calorie Bike
75 Power Snatches 115/75
15 DB Man Makers 50/35
150/120 Calorie Bike
75 Clean and Jerks 135/95
15 DB Man Makers 50/35

*If all female team you may use the female converted calorie bike above.  If a coed team you must use the men’s calories on the bike

*Remember not everyone has to use the same weight.  You may still scale with what weight is best for you on the barbell or dumbbells.

*NEVER drop dumbbells.  Always set them down on the ground.  Also please put them up in their correct locations on the rack after done!

Post team names and rounds + reps of workout!

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