WOD – 10/1/2014

Warm-up:

Jog 250m
30 Single Under
5 each: burpee, pull-up, push-up, sit-up
Movement practice

WOD:

CFC Birthday WOD!

180 min Max Out Team AMRAP
(Constantly running 3 min interval timer controls move switch)

-Row for Calories
-Wall Ball (20/14#)
-Turkish Get-up (35/26#)
-1 Hand Snatch (45/30#)
-Clean (135/75#)
-Run for max distance
-Burpee Box Over
-Dip
-Push-up

Cool Down:

Stretch

Executive Summary:

Mode: Gymnastics, Weightlifting, Monostructural
Time: Long
Reps: High
Scheme: Chipper
Priority: Time
Movements: Row (M), Wall Ball (W), Turkish Get-up (W), Snatch (W), Clean (W), Run (M), Burpee (G), Dip (G), Push-up (G)