Saturday, October 8 WOD

TEAM WOD  Teams of 3 complete the following 3 stations for time:

Station #1:  400 Meter Run, Arm-In-Arm

Station #2:  3 Rounds of:

  • 21 Hand Stand Push-Ups
  • 21 Kettle Bell Swings, 1.5/1 pood
  • 21 Heavy Jump Ropes, Double Dutch style

Station #3:  “Angie”

  • 100 Inverted Ring Rows
  • 100 Push-ups
  • 100 Sit-Ups
  • 100 Squats

The Rules

  • Station #1, runners must stay hooked arm-in-arm for entire run
  • Station #2 and #3, alternate reps between teammates until done.


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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