WOD for 15 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!

 

Warm Up:

3 rounds, 45 secs per station, of:

Row Calories Rest 15 secs

Air Squat Rest 15 secs

Wall Plank Rest 15 secs

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.

 

WOD:

Complete as many rounds as possible in 15 mins of:

Dumbbell Walking Lunge (high carry), 35/25 lbs, 40 ft

12 Dumbbell Shoulder-to-Overheads, 35/25 lbs

Dumbbell Walking Lunge (low carry), 35/25 lbs, 40 ft

12 Dumbbell Push-up Rows, 35/25 lbs

 

 

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