Thursday, 9.25.14

Just want to say a BIG Thank You to those who are working behind the scenes for CFU’s WODFest! If you don’t have plans on Saturday, October 18th between 8am-3pm, come to CFU and watch some great athletes (including some of our own CFU tribe!) compete!
The atmosphere is going to be ELECTRIC!

If you ordered a shirt, please try and take care of payment and pickup by Friday! Thanks!

9-min EMOM: 1st min: 25 DU’s, 2nd min: 10 box dips, 3rd min: 15 Hollow Rocks

Partner WOD
15 min AMRAP
*200m run
**5 burpee box jumps 24/20
10 Reverse Crunches
5 Wallballs 20/14
*Partners will take over on the triplet when he/she returns from run

Bonus Work:
5 x 30 Abmat Butterfly Sit-ups (rest 1-2 min)
5 x 10 Good Mornings (light weight)

TECS WOD: 20min AMRAP: 400m run, 5 pushups, 10 situps, 5 burpees

Advanced WOD
15 min EMOM
2 MU
4 strict HSPU
6 KB swings 70/40



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