WOD 11/9

All Levels
10 Minute Row @ 85% of best 2K

KB Complex
4 Rounds
10 Tic Tacs/side
10 Kneeling Half Moons
10 Goblet Band Walk Step /side
10 Single Arm Rack Lunges/leg (alternate arms each round)
50 Yard Single-Arm Farmers walk (Switch hands @ 25 Yd Mark)

Coconut oil coffee: Burn fat, be alert and unleash your superpowers!
*Post thoughts to comments

“Heroes are made in the hour of defeat. Success is, therefore, well described as a series of glorious defeats.” – Gandhi

*Good luck to our CFA family this weekend! Toonie and Erin will be competing in the Godai Elements Challenge and Miguel, Janss, and Shane will be competing in the Power Output Challenge! Go get ’em, ladies and gents!

AM – All
Can2
JV
Denise
MegO
Valyn
Big Spoon
Garrett
Kevin
Ryan
Brad
Kyle
Michele
Ed
Amy
Kiehler
Josie
John
Ruben
Linzi
12p – All
Gabe
E-Rod
Marissa
Laila
Mark
Jackie
49er
Anne
Snick
Cameron
Jamey