https://youtu.be/hpZJYeOwHgQ     

Fridays wod theme is DC vs Marvel support your favorite superhero … Prizes will be given out for best costumes.

Friday Night Throwdowns begins at 5:30 for heat sign ups  of 11 lanes .

Dynamic Warm Up – Mobility Prepare for..

 

A: WOD CF OPEN 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

Cool Down

 

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