CF 416 Daily – Saturday, September 20

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CF 416 Daily – Saturday, September 20




In partners

complete as many rounds as possible in 20 min

15 x Wallball (20/14)

10 x Russian KB Swing(53/35)

5 x Burpee

*Partners alternate rounds


Run WOD (10am)

Speed Testing: Little Norway Park or Track
Warm-up: dynamic, strides, ABCs, strides.
WOD: Timed Intervals: 2x 400m 250m 100m with set starts. (Scale = 1 set)
Cool Down: jog back to 416 and roll out.
*Score = individual timed runs

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