2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

CFSR WOD 12.31.2012 NEW YEARS EVE!!

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–NEW YEARS EVE–

Monday 12/13/2012

In teams of 4:

4 x 400 m relay

12 Rope Climbs

31 Kettlebell Swings 70/53

12 Wall Climbs

4 x 100 m pinch grip farmer carry 25/15

12 Wall Climbs

31 Kettlebell Swings

12 Team Push Up (All together)

4 x 100 Walking Lunge (all together)

+

2013  Reps combined total of  Sit Ups & Jump Rope Rotations.

Coaches corner: 3 people working at all times

1 on the upper list

1 on sit ups

1 on Jump rope

1 is resting

For the team push up and walking lunge all 4 will work together.

Each rotation of the jump rope counts as a rep;

1 single under = 1 rep

1 double under = 2 reps

Team Push Up

Three Person Team it gets ugly when they try six

Two to InfinityTeam push up

“I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.” 
― Mia Hamm

Zesty Pork Chops and Brussel Sprouts

New Discoveries Gut Bacteria and Health

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