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


November 01, 2014

Main – Team WOD

Never give up, for that is just the place and time that the tide will turn.

CFSF Warm Up 1 (No Measure)

200m Run


3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (Time)

200m Sled Pull

100 Wall Balls

200m Sled Pull

100 Burpees

200m Sled Pull

100 TTB

200m Sled Pull

100 Walking Lunges

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