Warm up
MCCF Standard and 4 cone drill 25%,50%,75%,100%
Group WOD
21-15-9
OHS 75/55
Ring Push-ups
Rest 10 minutes then
21-15-9
Row for calories
Burpees
Add time for both WODs and post to comments:
Warm up
MCCF Standard and 4 cone drill 25%,50%,75%,100%
Group WOD
21-15-9
OHS 75/55
Ring Push-ups
Rest 10 minutes then
21-15-9
Row for calories
Burpees
Add time for both WODs and post to comments:
Sure is a lot of fun to have so many athletes showing up for the 530 WOD. MCCF just keeps growing and getting better. Fun 2 part WOD tonight! 5:41 for 1st part and 5:19ish for 2nd part due to JD and Matt playing paddy cake when I yelled “TIME”! How is Dr. C going to set accurate ass kick goals with times ending in ‘ish?
preach the truth brother! nothing at XF is ‘ishish’ come on boys!