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

Saturday WOD

December 27, 2014

Main – Team WOD

“The question isn’t who is going to stop me; it’s who is going to stop me.” Ayn Rand


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)

8 Min EMOM

40 seconds of rowing every minute with 20 seconds of rest. Row for calories, and enter total calories as reps.


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

In teams of two, one partner works at a time, completes entire circuit and tags in other partner.

12 Deadlift (225/155)

12 Box Jump Overs (24/20)

Extra Work – monitored by coaches

Metcon (No Measure)

Spend 30 minutes working on a skill or a lift for the remainder of the class

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