November 29, 2014
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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
