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

Roy

October 11, 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

Metcon

Roy (Time)

5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups

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