CFC WOD
“A Little Cindy, Helen and Karen”
250m Row

3 sets of (5 Pull-ups, 10 Push-ups, 15 air squats.)

250m Row

21 Kettleball swings
12 Pull-ups

500m Row

75 Wallballs

500m Row

21 Kettleballs
12 Pull-ups

250m Row

3 Sets of (5 Pull-ups, 10 push-ups, 15 air squat)

250m Row

Sue Clewis getting some sweet O2 after a workout.

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HQ WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
CFC WOD

800m Run

3 sets of (5 man makers, 10 thrusters, 15 abmat sit-ups) use the same dumbells […]

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