CFQ

Warm:
Run to Pier / 10 x Push-ups, 10 x Squats /Run back

WOD:
1130:
Max Rounds in 20:00 of:
10 x Thrusters (65#)
10 x Pull-ups (rings or bar)

1215:
Max Rounds in 13:00 of:
10 x Thrusters (45#)
10 x Pull-ups

-Scaling for the thrusters were scaled weight, or air squats
-Scaling for the Pull-ups were band-assisted, jumping, and/or ring 'rows'

Excellent intensity from the 1130 group. Most people finished around 8-10 rounds. I counted no less than 9 people flat on their back gasping after completion of the workout. Really good push.

Hope & Gin completed six and four rounds of thrusters respectively at 65# - great job

Thanks to Rich and Gilbert from the Montgomery Fire Department for joining us for the fun. Really strong effort from both of the firefighters.

"I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself."
D.H. Lawrence

HANG TOUGH