Friday, September 21 WOD

Mobility: Mid-Back

WOD: With a continuously running clock, perform the following…

  • 1 Pull-Up the first minute
  • 2 Pull-Ups the 2nd minute
  • 3 Pull-Ups the 3rd minute
  • 4 Pull-Ups in the 4th minute
  • etc…

Cash-Out: 3 Rounds for time of…

  • 12 Toes To Bar
  • 12 Walking Lunges
  • 12 Air Squats
  • 12 Calorie Row
  • 12 Walking Lunges

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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