Thursday Oct. 8th

CFWU

push jerk 3-3-3-3-3

c/o

4 sets 250m row

Wednesday Oct. 7th WOD

CFWU

4 rounds

100 ft walking lunge, carrying 30 lb dumbbells

24 inch box jump, 30 reps

30 lb weighted pull-ups, 20 reps

Tuesday Oct. 6th WOD

cfwu

6rds

run 400 m

25 burpees

c/o stretch

Monday Oct. 5th WOD

cfwu

clean and jerk 1-1-1-1-1-1-1

row 500m

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