Thursday, September 13 WOD

Skill: Review WOD movements

WOD: AMRAP in 20 minutes of…

  • 9 Burpee Tuck-Jumps
  • 7 Single Arm Snatch, 1.5/1 pood (alternate arms each round)
  • 5 Wall Walks
  • 3 Muscle-Ups
  • 1 Tire Flip


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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