11/18/2016

November 17, 2016 Posted by CHAD WOD

CF Megalodon – Masters

Warm-up

Run 400m

then:

2 rds

10 chest pass

10 side toss

10 granny toss

10 wall ball

Skill

3×100 Farmer’s Carry

then:

Hollow Hold-build up to 90 seconds

5×10 Superman

Mobility

Child’s Pose

Wall Birth

Calf

Metcon

Metcon (Time)

1/2 Helen

3 RFT

200m

11 Russian KBS

6 Pull Ups

**option**

Full Helen

3rds

400m

21 KBS

12 Pull ups

0

About CHAD

2 years