28 December

Training (12p)

Since we rested on Monday (Christmas) we decided to jump in the Noon CF Class. Huge Class, a ton of fun. 

"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS
*22:09 (Did This With Bird)
*Tyler/Besser were 21:04 and Delly/Dave were 21:38. Crazy Fast Times. *1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE GETTING BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. 5. ODD NUMBER OF PEOPLE, MAKE A TEAM OF 3. 1 PERSON GOES SOLO ON THE 9-6-3 BUY-IN AND THEN THE OTHER 2 CAN TAG TEAM 2ND ROUND OF 9-6-3 BUY-IN. ALL 3 DO THE SYNCHRO BURPEES AND 2 DO KB THRUSTERS WHILE 1 DOES BB THRUSTERS. 6. SCALE FEMALE BIKE CALS