Saturday, December 29 WOD

Partner WOD: For time…

  • Row 1500m
  • 30 Wall Balls, 20/14lbs
  • Run 8oom
  • 30 Partner Facing Burpees
  • 500 Jump Ropes
  • 30 Partner Facing Burpees
  • Run 800m
  • 30 Wall Balls, 20/14lbs
  • Row 1500m

The Rules:

  • Partners can do the runs together
  • For all other movements, only 1 partner can be working at a time
  • Partner Facing Burpees are done just like Barbell Facing Burpees with one teammate acting as the barbell

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!

CrossFit Journal

CrossFit Kids

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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