30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

1/17/2015

January 17, 2015

Main – Team WOD

“Sustainable success requires sacrifice.” -Michelle Merrifield

Warm-up

CF Spanish Fort Warm Up (No Measure)

Row 500m

2 Rounds:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Metcon

Metcon (Time)

In teams of two, one partner rows first distance, then the other partner completes same distance after other partner completes each distance. Every distance is completed by each partner. Total time of each row is grand total time for team.

100 meter row

200 meter row

300 meter row

400 meter row

500 meter row

Metcon

Metcon (Time)

In teams of two, one partner works at a time. Both partners must complete the run together. Double under to single under ratio is 1:3.

50 Wall Balls 20/14

100 Double Unders

40 Box Jumps 24/20

40 TTB

30 C2B

30 Cleans 155/95

800 Meter Run

30 Cleans 155/95

30 C2B

40 TTB

40 Box Jumps 24/20

100 Double Unders

50 Wall Balls

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