WOD

In teams of 5
“WATERFALL”

20 min AMRAP:

15 Cal Row
12 Burpees
20 KB Swings
20 DB Snatch
1 Rope Climb

Athletes choice of DB & KB weight

The way this workout works is : Each group starts in a line behind the rower and falls down the line. Athlete 1 begins on the rower, when they finish the row they head to the burpees and Athlete two has a seat on the rower to begin their calories. When they finish the row, they then will transition to the burpees. If athlete 1 is still working on the burpees, athlete two must wait in a high plank until that athlete moves to the KB swings . Anytime an athlete is waiting for a station (except the row) they should be in a high plank.

***Save the Date***
November 15th– Bring a Friend Day at both CFH & CFHE!
November 22nd & 23rd – Adjusted Schedule for Thanksgiving, more info coming soon
November 23rd– Rowing Challenge Begins, more info coming soon!
November 28th- FREE Olympic Lifting class starting up at Fed