Category Archives: WOD

Warm up – 100 rope skips forward 100 rope skips backward 2 rounds of 20 lunges 10 med ball sit ups 10 hindu push ups WOD – AMRAP in 12:00 400 m run 5 deadlifts (m- 275, w – 175)

Warm Up – Standard 2 Rounder WOD – For Time: Row -20 Calorie 30 Wall Balls 20 Toes to Bar 30 Box Jumps 20 Sumo Deadlift High Pull 30 Burpees 20 Shoulder to Overhead 120 ft Sled Pull

3 round CFC warm up WOD – 300 single jump ropes 75 ground to overhead (45 lb plate) 50 hand release push ups 25 toes to bar For Time -