JULY.9.16

CF WOD:(9am)

Teams of 3 WOD

1600m Row (divided anyway). One person must be in the plank the entire row.

20 Wallball each (relay style) (20/14) – 10′ target

40 Unison Situps (arms interlaced)

20 Pull-ups Each (relay style)

40 Unison KB Swings (53/40)

3x 200m Sprint

40 Squat Cleans (divided anyway) (155/105). One person must be in the plank the entire time cleans are being done.

20 Unison Burpees

———–

*NEW* Running Group:(10am-11am)

(2x) 200 meters at Mile pace

Split 800 meters:

the rst 600 meters at 5k pace,

the last 200 meters at Mile pace

400 meters at 5k pace

Split 800 meters:

the rst 600 meters at 5k pace,

the last 200 meters at Mile pace

400 meters at 5k pace

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