WOD - Friday, July 17

EVA

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Noobs

Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups

Please do not sub Jumping pull ups.

WOD - Thursday, July 16

1000m Row
21 Thrusters
15 Pull-ups

750m Row
18 Thrusters
12 Pull-ups

500m Row
15 Thrusters
9 Pull-ups

WOD - Wedneday, July 15

3 Rounds for Time of:
Row 500m
20 Pull-ups
10 Clean & Jerks
20 Push-ups

WOD - Tuesday, July 14

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

(buttercup=400/200)

WOD - Monday, July 13

"Rowing Murph"

1000m Row
12 rds of Cindy (5 Pull-ups; 10 Push-ups; 15 Squats)
1000m Row

WOD - Sunday, July 12

Rest Day

WOD - Saturday, July 11

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

From the 2009 CF Games :D