CFG/KOA Throw down WODs
WOD #1 – For Time (Capped in 12 min)
  • 100 Pull-ups Rx chin over bar, Sc bands (Purple) Beg. Jump PU
  • 100 Wall Ball Rx 20/14, Sc 20/10, Beg.20/10 100
  • KBS Rx 70/53, Sc 53/35, Beg. 35/26 100
  • Double Unders, Sc 300 Singles

WOD #2 Total Clean and Jerk total for both partners. Each Athlete has 7:00 to establish a 1 RM C&J

WOD #3 6:00 AMRAP for total deadlifts

  • Athlete #1 Runs 400 Meters
  • Athlete #2 ME Deadlift Rx 225/165, Sc 185/125 Beg. 155/95
  • When athlete 1 returns, athlete 2 runs 400m and athlete 1 preforms ME deadlift. When athlete 2 returns, both athletes can alternate deadlifting until the 6:00 Time Cap.  Athletes only Run Once
CFG/KOA Throwdown WODs