WODs for Friday, 11/4/11


WODs for Friday, 11/4/11

It’s kettlebells for everyone today!!  Using your arms independently works on individual strength and precision.  Don’t let your strong arm always do the work.

Hand release push ups once again.  Work on your full range of motion, keeping your body as a stiff plank at all times.

KB Class WOD: 21-18-15-12-9-6-3-6-9-12-15-18-21x reps KB swings 55/35 Hand Release Push-ups

CF Class WOD: As many rounds as possible in 20 minutes of:

200 m Run (backwards) 15 Weighted Step-ups (24″m, 20″f)s 35/25 20 Body Rows 10 Kettlebell Swing (1 arm)s 55/35 10 Kettlebell Swing (1 arm)s 55/35 5 Handstand Push-ups

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