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

2014 Regionals Event 6

November 22, 2014

Main – Team WOD

“To improve is to change; to be perfect is to change often.” -Winston Churchill

Warm-up

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Metcon

Metcon (Time)

2 partners per team, one partner works at a time

50 Calorie Row

50 Box Jumps (24″/20″)

50 Deadlifts (185/125)

50 Wall Balls (20/14)

50 Ring Dips

50 Wall Balls (20/14)

50 Deadlifts (185/125)

50 Box Jumps (24″/20″)

50 Calorie Row

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