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


January 03, 2015

Main – Team WOD

Success is the sum of sacrifice.


CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees


Metcon (Time)

Teams of two, with one partner working at a time. Reps can only be completed by one partner while the partner who is not working holds a plank. Plank can be right, left, or with both arms in front of body on the ground. This is done until the second run. After the second run, one partner must hold a hand stand against the wall while the other partner completes reps. Planks and hand stand holds do not have to be held during the three runs. If plank or hand stand ceases, so does the counting of reps for that team. During runs, one partner runs while the other rests until they cumulatively run the set distance.

800 Meter run

100 Shoulder to overhead (95/65)

100 Hang cleans (95/65)

100 Wall balls (20/14)

800 Meter run

100 Box jumps (24/20)

100 Hand release push ups

100 Body weight jump squats

800 Meter run

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