Thursday, 06.18.15

Great job on those double wallballs and Doubleunders Wednesday!! Keep up the great work! 

A special welcome to our newest members, Brandy, Katherine and Andrew! Please show them how great the CF Unstoppable community is! 

Happy Friday Eve! 🙂 Oh, and happy rowing! 😉

Strength
Clean (2sec pause at knees) 5×2 at 75%

TechniqueWOD
Pullup Progressions

WOD
Up & Down the River w/ Partner
Partner A: 500m Row – Partner B – 10 burpees
Partner B: 400m Row – Partner A – 10 burpees
Partner A: 300m Row – Partner B – 10 burpees
Partner B: 200m Row – Partner A – 10 burpees
Partner A: 100m Row – Partner B – 10 burpees
Partner B: 100m Row – Partner A – 10 burpees
Partner A: 200m Row – Partner B – 10 burpees
Partner B: 300m Row – Partner A – 10 burpees
Partner A: 400m Row – Partner B – 10 burpees
Partner B: 500m Row – Parnter A – 10 burpees
Scales: Take out the 500m Rows/Burpees; take out 500m Rows & perform 5 burpees per round

TEC WOD
10 rounds: 100m run-50m backwards run-1min rest each round

Advanced WOD
21-15-9
C&J 155/105
Weighted sit-ups 25/15
Front Rack walking lunge 155/105
400m run after each set