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

It asked me to name this WOD, so I name it David P. Willardson III

January 10, 2015

Main – Team WOD

Challenge yourself with something you know you could never do, and what you will find is that you can overcome anything.


CF Spanish Fort Warm Up (No Measure)

Row 500m

2 Rounds:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees


Metcon (AMRAP – Reps)

In teams of two, one partner rows for calories while the other partner does the assigned movement. Each movement has 10 minutes. One partner rows for calories for the first 5 minutes while the other partner does as many reps as possible. At the 5 minute mark of ever movement, partners will switch and the partner who rows first will complete as many reps of the assigned movement as many times as possible for the next 5 minutes. Each partner will record the number of reps after 5 minutes of work before returning to the rower. The total number of reps and calories are totaled together at the end of the 30 minutes for the teams grand total reps.

On a running clock set at 30:00


Clean and Jerk (115/75)


Box Jumps (24/20)


Wall Balls (20/14)

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