SATURDAY

CFA_Aug.30WOD

Teams of 2

4 rounds for time:
P1-15 wall balls (20/14)
P2-15 hang power cleans (135/95)
run 400 meters (1 athlete)
P1-15 hang power cleans
P2-15 wall balls
run 400 meters (1 athlete)

WEDNESDAY

CFA_Aug.27WOD

Strength/Skill:
power clean

MetCon:
5 minute AMRAP:
3 muscle ups
9 burpees
(rest 2 minutes)
5 minute AMRAP:
9 wall balls (20/14)
9 box jumps (24/20)

TUESDAY

CFA_Aug.26WOD

Strength:
deadlift

MetCon:
400 meter run
21 push press (135/95)
400 meter run
18 push press
400 meter run
15 push press
*200 meter run for any unbroken sets

MONDAY

IMG_0676.JPGWOD

Strength:
front squat

MetCon:
buy in: 10 over the bar burpees
5 rounds for time:
10 toes to bar
10 overhead squats (95/65)
cash out: 10 over the bar burpees