Workout of the Day



For time:

800 meter run, then..

2 rounds of

50 burpees

40 pullups

30 one leg squats

20 kettlebell swings

10 handstand pushups


800 meter run


CF Cardio WOD


Partner burpee/med ball run

5 RFT, 14/20

Partner 1 does burpees while partner 2 runs 400m with a medball. When partner 2 returns, they switch. At random intervals, whistle will sound, at which point runner 1 must drop and do 5 pushups before continuing.

Post WOD:

40 reverse ab curls

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