• Opening Hours

    CLASS HOURSX

    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

  • 479-264-5590
  • Contact

    Let's Keep In Touch!X

    ADDRESS3702 Century Drive Fort Smith, AR 72903

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD

TEAM WOD

By Coach Lunney | In WOD's | on December 28, 2017

WARM UP ( 10 Minutes)

1 Minute Station Rotations:

Row or Bike

Plank Shoulder Taps

Singles or Dubs

Lunges or Pistols

Push Press (empty Bar)

2 Rounds

 

Prep: 2 RDs of

5 Pull ups

5 Front squats

2 rds of

100 Meter row

20 Dubs /Singles

 

In TEAMS of 2: One person working at a time and partition how you want

 

AMRAP 10:

10 C2b/Pull Ups/Ring Rows

10 Front Squats (95,65) (75,55) (55,35)  **115,75

 

 

Rest 5 Minutes

 

AMRAP 10:

250/200 Row

50 Dubs/ Singles

 

No Comments to "TEAM WOD"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©CROSSFIT413 2016. ALL RIGHTS RESERVED.