not for time

Sunday 5.17.2015

wod GYM CLOSED SUNDAY, MAY 17

Thursday 3.19.2015

wodSTRENGTH/SKILL2K Row for time

CONDITIONING 4 Rounds (not for time): A. 20 Push Ups B. 250/200m Row C. 10 Toe to Bar D. 20 Burpees E. 20 Body Saw

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups