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

Saturday Ladder Day

October 25, 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

Gymnastics

Handstand Push-ups (Work on skill)

Metcon

Metcon (Time)

30 Deadlift (225/155)

30 HSPU

30 Wallballs (20/14)

30 Ring Dips

Run 200 Meters

25 Deadlift (225/155)

25 HSPU

25 Wallballs (20/14)

25 Ring Dips

Run 200 Meters

20 Deadlift (225/155)

20 HSPU

20 Wallballs (20/14)

20 Ring Dips

Run 200 Meters

15 Deadlift (225/155)

15 HSPU

15 Wallballs (20/14)

15 Ring Dips

Run 200 Meters

10 Deadlift (225/155)

10 HSPU

10 Wallballs (20/14)

10 Ring Dips

Run 200 Meters

5 Deadlift (225/155)

5 HSPU

5 Wallballs (20/14)

5 Ring Dips

Both Teammates must complete each 200 meter run together.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text