"COE" CF main site

10 rounds

10 thrusters  95/65

10 push ups

wod 8-11-10

3 rounds

30 ball slams  30/20

15 kettlebell swings  53/35

row 250 meters

run with your balls

3 rounds

Run 400 meters w/wall ball  20/14

20 over head lunges  20/14

20 wall balls  20/14

little swinging pulling jumping oh yeah running

amrap in 15 minutes

3 kettle bell swings  70/53

5 pull ups

7 box jumps 24/18

run 200 meters

WTF??

2 rounds

Run 400 meters w/sledge hammer

25 sledge hammer swings (right side)

100 rope jumps

25 1 arm KB swings while holding sledge hammer (right side)

25ball slams

25 over head lunges w/sledge hammer

SWITCH SIDES ON ROUND 2

3rnd chipper

50 squats

40 sit ups

30 push ups

20 pull ups

10 burpees

rowing wallballs

row 500 meters

30 wall balls   20/14

row 500 meters

30 wallballs

row 500 meters