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

SAT TEAM WOD

September 13, 2014

Main – Team WOD

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

Metcon (Time)

75 Back Squat
50 pullups
25 shoulder to overhead
75 front squats
50 pullups
25 shoulder to overhead
75 overhead squats
50 pullups
25 shoulder to overhead
75 back squat
50 pullups
25 shoulder to overhead
75 front squats
50 pullups
25 shoulder to overhead
75 overhead squats
50 pullups
25 shoulder to overhead

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