Tuesday, February 22 WOD


Jump rope, 5:00 minutes


5 rounds for time of:

30 squats

20 KB swings, 1.5 pood / 1 pood

10 pull-ups

Cash out:

200 meter Farmer’s Carry.  Use the heaviest weight possible while maintaining a tall midline.  Each time you have to put the weight down, do a 30 sit-up penalty.

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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