Saturday, November 3 WOD

Partner WOD: AMRAP in 20 min

  • Partner 1 does (pace horse):
    • 5 Push-Ups
    • 10 Sit-Ups
    • 15 Squats
  • Partner 2 does 1 Arm KB or DB Snatch, 1.5/1 pood
    • Switch arms as you like
    • Keep count of total reps done by the team
  • Every 20 reps, both team members run 1/4 mile
  • You can’t resume until both are back from run

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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