Saturday, November 19 WOD

TEAM WOD:  Each team will complete the following for time..

“JACKIE”

  • Row 1000 meters
  • 50 Thrusters, 45lbs
  • 30 Pull-ups

“KAREN”

  • 150 Wall Ball, 20/14lbs

“GRACE”

  • 30 Clean & Jerks, 135lbs
  • weight can be split up between 2 bars but each bar does 30 reps

“ANNIE”

  • 50-40-30-20-10 rep rounds for time:
  • Double Unders
  • Sit-Ups

The Rules

  • Each Team Member must contribute to each movement for each WOD

Cash-Out:  For time…

  • 100 Burpees (collectively)
  • 100 meter sprint (per team member)

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-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

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