CF2680 WOD Monday 161017

WARM UP

500m Row/Ride

3RNFT

5 Push Ups

10 Air Squats

15 Wall Balls

STRENGTH

In 2 groups:

Relay style - Each person will complete 4 rounds each of the following:

Slam ball carries of Long Bay - AHAP

Sled Pull - 10m AHAP (Body weight if you can!)

WOD

3 Rounds with 1 min rest in between

30 Wall Balls

30 SDHP 30/20

30 Box Jumps 20" for Men & Women

30 Push Press 30/20

30 Cal Row/Ride