CF & KB WOD for Tuesday 12/28/10

29
Dec

CF & KB WOD for Tuesday 12/28/10

Several of our CrossFitters got PR’s in their back squats today – Woohoo!!  The 12:00 express class completed the Bonus WOD for their workout.  Can’t expect a lot of rounds for that one!

Our KB class completed their first Chipper.  You can see by their happy faces how much they enjoyed it….yeah, right!!!

CF WOD:

Back Squat 1-1-1-1-1-1-1 reps:

BONUS WOD:

AMRAP:  10 minutes of:

20 ft overhead lunge with dumbbell or Kettlebell right hand

20 ft overhead lunge with dumbbell or Kettlebell left hand

20 Kettlebell Swings

KB WOD:

20 Snatches [10/10 each arm]

25 Push-ups

30 Swings (Russian)

20 Burpees

20 Clean & Press [10/10 each arm]

30 Mountain Climbers (each leg = 1/2)

30 Sit-ups

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