Today is the first two WOD’s of the
Fitness Challenge.

Warm-Up / Skills

3 Min Zone 1
Group Dynamic Warm-up

View Public Whiteboard

“Fran”

21-15-9
Thrusters
Pull-Ups

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs
Comment: When the clock get’s to the
10 min mark the second
WOD starts.

“CFW Baseline”

400m Run
40 Squat
30 ABMAT
20 HRPU
10 Pull-up

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: You will get a score for both WOd’s