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

Army WOD

November 26, 2014

Main – Team WOD

“Never give in–never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.” – 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)

Done in groups of two. One partner working at a time. Both partners must complete the run together.

400 Meter run

100 Pull-ups

400 Meter run

150 Sit-ups

400 Meter run

200 Push-ups

400 Meter run

300 Air Squats

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