Tuesday Sept. 22nd WOD

CFWU

Hang power clean 1-1-1-1-1-1-1 reps

c/0

30 double unders

Monday Sept. 21st WOD

W/up 500m Run

Walking Lunge 100 ft

21 Pull-ups

21 Sit-ups

Walking Lunge 100 ft

18 Pull-ups

18 Sit-ups

Walking Lunge 100 ft

15 Pull-ups

15 Sit-ups

Walking Lunge 100 ft

12 Pull-ups

12 Sit-ups

Walking Lunge 100 ft

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft

6 Pull-ups

6 Sit-ups

c/o

stretch

Saturday Sept. 19th Team WOD

"Miracle in Paradise"

Teams of Four.

4000m Row (500M at a time per team member x2)

200 Burpees (25 Burpees at a time per team member x2)

160 Pull ups (20 Pullups at a time per team member x2)

120 Wall Balls (15 Wall Balls at a time per team member x2)

4000M Row (500M at a time per team member x2)

It's all about teamwork. Only one person from each team an be conducting their portion of the exercise at a time.

Friday Sept. 18th WOD

CFWU

"KAREN"

150 Wallballs

Thursday Sept. 17th WOD

CFWU

Push Press

1-1-1-1-1-1-1

C/O

Stretch

Wednesday Sept 16th WOD

CFWU

Double under for 2 min

Sit up for 2 min

Double under for 90 sec

Sit ups for 90 sec

Double under for 1 min

Sit ups for 1 min

Double under for 30 sec

Sit up for 30 sec

c/o

800m run

Tuesday Sept. 15th WOD

w/up

30 double unders

25 situps

"Ryan"

5 rds for time of:

7 muscle ups

21 burpees

c/o

stretch