CFR 07-07-12

W/U

• 400m run
• 2 rounds sprints with: 1 pood KB, 16 lb Medicine Ball, 25 lb Bumper plate

Partner WOD
15 min AMRAP - Team PR 65 Wall balls
Pacesetter 400m Run

• 5 Wall balls
• 10 Burpees

Partner runs 400m to set pace, while other team member cycles through wall balls then burpees.  total count taken wall balls only.


3 Max Sets - L sits (sub tuck sits) (55, 45, 40 count)

5 Max Sets - Kipping pull ups (green band assist) (10, 7, 5, 3, 3 count)