WOD 07-18-2013

*** CFR’s 4th birthday party is coming on August 2nd. We have reserved the up stairs room at Avondale Brewery. Make plans to attend. We will be sending out an e-vite with all of the details. We look forward to celebrating 4 great years with all of you.***

Fight Gone Bad:
Wall Ball 20/14#
Sumo Deadlift High Pull 75/55#
Box Jump 20″
Push Press 75/55#
Row for Calories
You will complete as many reps as possible in one minute of each movement. So, 1 minute of wall ball immediately followed by one minute of SDHP etc. After you complete your last movement you will rest one minute. After the rest you repeat the cycle 2 more times. It is 5 minutes of work and 1 minute of rest for 3 rounds. Your score is total reps completed.

** Compare to 12-28-2012**


  1. Excited for the party!! Yay! 🙂

  2. My Birthday as well on 1st. And personal paleo challenge end.

  3. So my WOD was for time: run 400 m, 21-15-9 burpees and air squats, run 400 m. My time 16:30. Looking forward to tomorrow morning!