Friday, December 7 WOD

CFA Warm-Up: 2 Rounds (min 0-5)

Coaches’ review of class (min 5-10)

Mobility: 8 minutes on what needs it most (min 10-18)

WOD: AMRAP in 20 minutes of… (min 20-40)

  • 400 m Run
  • 500 m Row

Optional Cash-Out: Med Ball Slam Tabata, 20/14lbs (min 45-50)

Cool Down/Stretch (min 50-60)


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!