WOD 12/16

CFA will be closed today from 1-5 for management meetings. Thank you for your understanding!

4 rounds for time
400m run* (Health: 200m run)
20 wall ball @  20lb/10ft, 14lb/9ft, 10lb/8ft
15 burpees
10/ hand  DB Power Snatch (from floor) @ 40-50 / 20-30 / 15
5 overhead squats @ 95 / 65 / 35
Row @ 400m / 300m / 200m
*40:00 time cap.

Scaling Guide:
– 25 – 38 minutes, about 7:00 per round. – Scale Up: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).

Join us tomorrow for our ((8th)) Anniversary and Holiday Party!