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(910) 579-9348

Last Saturday CFOIB Beach Day!

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

Shoulder Press 5 Sets of 3 Reps Build in load each set

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls

14/10
20/14

[Add 10 Wall Balls Per Round]

Shoulder Press 5 Sets of 3 Reps Build in load each set

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls

14/10
20/14

[Add 10 Wall Balls Per Round]

Shoulder Press 5 Sets of 3 Reps Build in load each set

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls
30 Double Unders
15/12 Calorie Row
20 Wall Balls
30 Double Unders
15/12 Calorie Row
30 Wall Balls

14/10
20/14

[Add 10 Wall Balls Per Round]