04/30/2010
ALMOND BUTTER
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
Developed by CF 324.
4 x 5 Minute Intervals
400m Run / Thrusters (M-65#/F-45#)
400m Run / American Kettlebell Swings (M-55#/F-35#)
400m Run / Push Press (M-65#/F-45#)
400m Run / Burpees
***Continuously running clock. During each 5 minute interval, complete 400m run and max consecutive reps of each movement (load can not touch the deck, if it does the round is over and the athlete rests with the time remaining in the interva...
