Saturday Oct. 3rd TEAM WOD

Warmup

400m row

Teams of 2

2 rds

200m sprint

wallballs

airsquats

pushups

box jumps

ball slams

While one sprints the other is doing one of the other exercise till the sprinter gets back then they switch.

Friday Oct. 2nd WOD

CFWU

Run 5k

Thursday Oct. 1st WOD

CFWU

"Elizabeth"

21-15-9

Clean 135 lb

Ring dips

c/o

stretch

Wednesday Sept. 30th WOD

CFWU

Weighted pull-ups 1-1-1-1-1-1-1

c/o

stretch

Tuesday Sept. 29th WOD

CFWU

5rds

95 lb Power snatch, 15 reps

Run 400m

c/o

50 situps

Monday Sept. 28th WOD

CFWU

Overhead Squat 3-3-3-3-3

c/o

stretch