Monday, September 30 WOD

Skill Review: 8 minutes on…

  • Rope Climbing

WOD: AMRAP in 8 minutes of…

  • 20′ Handstand Walk (substitute = 30 second hand stand hold)
  • 1 Rope Climb, Arms Only, 15′ (substitute = 3 Down-Ups)
  • 20 Walking Lunges

Cash-Out: For time…

  • 400m Run with Heavy Bag, 70/40lbs

http://www.youtube.com/watch?v=0kVbf_w1Sw4

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

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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