WOD

  • October 17th, 2024

    Friday: 10-18-24

    CFC

    For time:
    50 box jumps (20/24 in)
    50 jumping pull-ups
    50 KB swings (26/35 lb)
    50 walking-lunge steps
    50 knees-to-elbows
    50 push presses (35/45 lb)
    50 GHD hip extensions
    50 wall-ball shots (14/20 lb) (9/10 ft)
    50 burpees
    50 double-unders

    PureFit

    For time:
    30 ring rows
    30 KB deadlift
    30 walking-lunge steps
    30 sit-ups
    30 DB push presses 
    30 wall-ball shots 
    30 burpees