WOD: Saturday the 25th July 2015

Friday, July 24th, 2015 / CFMSD Workout of the Day

This workout can be logged via your Wodify apps. We had a few people log scores in the Friday arvo classes. All workouts will be posted and logged from Monday onwards. Lets get around it guys… Please be sure to check Wodify for news and events etc… We are going to try make Wodify the place for all CFMSD info in regards to WODs, events, news etc…
Will also have comp group programming able to log as well…..

Warm up

21-15-9 of:
banded good mornings
100 single skips
:30 calf stretch each side

Metcon (time)

3 rounds for time of:
800m run
21 KBS 24/16kg
21 burpees
15 KBS
15 burpees
9 burpees
*Scale option for this big long WOD will be running 625m and doing 15-10-5 at your weight of choice.