WOD – October 28, 2013

Congratulations to Luke and Kyle F for getting 3rd place at the Throwdown this weekend.  We also want to give a shout out to Krista, Kelly B, Sheena, Jen G, Melissa, Suzie, and Jarett for competing and representing SCCF!

Next week are the Fit Challenge post wods and weigh ins, so stick to strict paleo and finish strong!

This Tuesday is the last day of skills!

We will have a Halloween wod this Thursday!  Best costume gets a free pair of SCCF shorts!  Check the schedule tab for the workout times!

Work Out of the Day

Chin Over Bar Hold for Time

then,

“Helen”

3 rounds for time of:

400m run

21 kb swings, 53/35lbs

12 pullups

Post time to beyond the whiteboard.

Basics

800m run for time

 then,

tabata mashup

front squats, 30/20lbs

situps

then,

800m run for time

Post times and reps to beyond the whiteboard.

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