Thursday, December 22 WOD 122211

Mobility:  Forearm and Biceps

Skill:  Back, Hip and Back/Hip Extension and Sit-Ups on GHD

WOD:  Accumulate AMRAP in 3 minutes per station with 1 minute rest between stations

Station #1

  • 5 Wall Ball, 20/14lbs
  • 5 Burpees

Station #2

  • 10 GHD Sit-Ups
  • 10 GHD Hip Extensions

Station #3

  • 5 Calorie Row
  • 5 Box Jumps, 24/20″

Station #4

  • 10 Squats
  • 10 Push-Presses, 65/45lbs


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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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