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

Isagrane

October 18, 2014

Main – Team WOD

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

Isagrane

Metcon (Time)

50 Sit-ups

30 Power Snatch (135/95)

50 Sit-ups

30 Clean and Jerks (135/95)

50 Sit-ups

21-15-9

Deadlift (225/185)

HSPU

50 Sit-ups

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