WOD 08-20-2013

AMRAP 16 minutes
Run 200M
12 Step Ups with a plate 24/20″ 45/25#
10 Burpees

Skill: 25 GHD Sit Ups
Mobility: 3 mobility exercises from the running poster.

The sign up sheet for the CFR Team Challenge is hanging by the office window in the lobby. Be sure to sign up.


  1. See, this food thing has everyone so weak they cant even talk smack on the message board.