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Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Row 2 Min
12 Pistols
12 Deadbugs
X3
Mobility
Weightlifting
A: Back Squat (6X2 +5lbs)
B: Rear Leg Elevated Split Squat (3X8 @ 31X1 +10lb. Goal 2/3 BW w/ dumbbells)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
Metcon
A: Metcon (Time)
5RDS
30 Unbroken Double Unders
25 Unbroken Wall Balls [20/14]
30 Unbroken Double Unders
Rest 90 seconds
Record Total Time (including rest)
B: Metcon (Time)
5 Rounds
90 Single Unders
15 Unbroken Wall Balls
Metcon (Calories)
Extra Credit
7 Rounds
:10 All out
:50 Recover
Record Total Calories. If you drop off more than 10% in a round, terminate workout.