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

I Should Have Stayed At Home…

November 29, 2014

Main – Team WOD

“Never half-ass two things. Whole-ass one thing.” – Ron Swanson

Weightlifting

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon

Metcon (Time)

In teams of two. One partner works at a time. Both partners complete 400 meter run together. One partner pulls sled 100 meters, the other partner pulls sled 100 meters back.

200 Meter Sled-pull (90/45)

30 HSPU

400 Meter Run

40 Power Snatch (115/75)

200 Meter Sled-pull

50 Clean and Jerks (115/75)

400 Meter Run

60 Box Jumps (24/20)

200 Meter Sled-pull

50 Burpees

400 Meter Run

40 Thrusters (115/75)

200 Meter Sled-pull

30 HSPU

400 Meter Run

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