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

Pick Your Poison

September 27, 2014

Main – Team WOD

Metcon

Metcon (Time)

1000 METER ROW
30 BURPEES
30 THRUSTERS (115/85)
30 BURPEES
30 BOX JUMPS (30″/24″)
30 BURPEES
30 HANG CLEANS (115/85)
30 BURPEES
30 WALL BALLS (20/14)
30 BURPEES

CFSF dynamic warmup (No Measure)

10 min –
2 rounds:
10 Arm circles forward – each hand
10 Arm circles backward – each hand
10 Pass-throughs
10 Side swings – each hand
10 Toe touches
10 Butt kicks
10 overhead squats
10 sit-ups
10 push-ups

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