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

Fun With Friends……

November 15, 2014

Main – Team WOD

“The breadth of adaptation will exactly match the breadth of the stimulus.” – Greg Glassman

Warm-up

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Metcon

Metcon (Time)

CF479- Matt Lutz

Partner WOD (Teams of 2. 1 partner working at a time.)

40-30-20-10

Power Snatches (115/80)

Box Jump Overs (24/20)

40-30-20-10

Shoulder to Overhead (115/80)

Toes to Bar

40-30-20-10

Wall Balls (20/14)

Burpees

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