WOD for 08 FEB 2017

0500 and 1140ish at the Fred!


If you are or know someone who is a CF-Level 1 that wants a great opportunity to coach please let me know! I have 28 days left at Bragg and need a replacement ASAP!!!


Warm Up:

5 rounds, 45 secs per station, of:

Wall Ball, 20/14 lbs, 10 ft Rest 15 secs

Kettlebell Swing, 24/16 pood Rest 15 secs

Burpee Box Jump, 24/20 in Rest 15 secs

Airdyne Calories Rest 15 secs



2 Squat Snatches, pick load

Every 1 min for 15 mins.


Start light and work up in weight with each interval as tolerated Snatches do not have to be touch and go (you can drop the bar between each rep)



Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up s


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