12/5/13 WOD



A. EMOM for 30 min

30m Bear Crawl (15m down/ 15m back)

Run 155m

30 Double Unders

15 AD Cals

45 sec. Plank on Rings

Row 250m men / 220m women

*complete each movement within the minute rest the remainder of the minute.

CF Yoga- 6am

CF Gymnastics- 10am and 5:15pm

Olympic lifting- 6:15pm

Posted on: December 4, 2013admin

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