Monday Oct. 19th WOD

CFWU

21-18-15-12-9-6-3

Handstand Push ups

Pull ups

Saturday Oct. 17th Team WOD

CFWU

WOD

As a team complete: (each teammate must do equal rowing and running)

Row 2000m & 150 Wall Balls (20lb and 14lb)
Run 1600m & 300 DLHP (53lb or 35lb)

CFWU

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Cash Out
Row 250 x 4

Thursday Oct. 15th WOD

CFWU

WOD

"Daniel"
50 Pull ups
400m run
95lb Thrusters, 21 reps
800m run
95 lb Thrusters, 21 reps
400m run
50 Pull ups

Cash Out

25 GHD Situps/ 25 Back Extensions

Wednesday Oct. 14th WOD

CFWU

Front Squat

3-3-3-3-3

2 sets of 500m row

Tuesday Oct. 13th WOD

CFWU

"Annie"

50-40-30-20 and 10 rep rounds of:

Double unders

sit-ups

Monday Oct. 12th WOD

CFWU

"Diane"

21-15-9

225lb deadlift

handstand push-ups