WOD for Monday, 10/1/12

3
Oct

WOD for Monday, 10/1/12

CF AND KB Class WODs:

Warm-Up:

40 Jumpropes

40 Mountain Climbers

40 Sit-ups

40 Jumpropes

1.  Back Squats for Bunney’s Birthday

3×5 – 75-85% of max

2.  “DIRT” – because Lauren is older than Dirt!

 D – Drag (tire), 40 meters because it’s a drag turning 40, 70/40lbs

SplIt Jerk, 40 reps, 75/55lbs

R – Russian Swings, 40 reps, 55/35lbs

T – Touch and Jump, 40 reps 15 cm high

3.  9 rounds

30 Second Sprint

  19 Second Plank Hold

72 Seconds rest in between

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