WOD for Saturday, 2/7/15

9
Feb

WOD for Saturday, 2/7/15

Strength:   Back Squat 3×5, 1st set at 65%, 2nd set at 75%, 3rd set at 85% Rest 1-2 minutes between rounds

Met-con:  

5 Burpees EMOM until you have completed all of the below exercises. 50 Double Unders 40 Box Jumps 24/20 30 Kettlebell Swings 55/35 20 Toes-to-Bars 10 Ring Dips

Stretch Full Body Stretching Series #2

CFKids WOD:

Warm Up:
3 Minutes
Balance Beam Walk
10′ Crab Walk
10′ Bear Crawl
5 Jumping Jacks
AMRAP – 6
3 Burpees
5 Situps
7 Box Jumps
9 Squats
30′ Run
30′ Backward Run
Game
Treasure Run
CF Striking WOD:
50 Calorie Row
Then
10 Rounds
Odd:
15 Combos (1-4-5)
10 Knees (right)
5 DB Snatches (right)
Even:
15 Combos (2-3-6)
10 Knees (left)
5 DB Snatches (left)
Then
50 Calorie Row
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