Monday 3-4-13

 In WODs

Warm Up

Group Dynamic Warm Up


Judging and Movement Standards

Wall Ball Tips

Muscle Ups


We will do this in two heats to practice judging each other

Open WOD #4 from 2012

12 min. AMRAP

150 Wall Balls (14lbs on 9′ target/20lbs on 10′ target)

90 Double Unders

30 Muscle Ups


CF Teens

Same as CF Class


Mobility WOD

Watch this video:

2 Rounds:

2 minutes each shoulder – bring head through with band (5:40 in the video)

2 minutes rolling the mid back with foam roller – (5:50 in the video)

2 minutes each ankle – ankle flossing (


Travel WOD

Run a 5k

While running – 1 Burpee every 2 minutes

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