WODs for Friday 11/8/13

10
Nov

WODs for Friday 11/8/13

Mystery “Misery” Friday!

CF Class WOD:

Follow the timeline (minutes): (0-5) 800m medball Indian run (whole class – ball is passed backward and when it reaches the end that person sprints to the front), 10lbs (5-6) rest (6-11) EMOM 1 bear 135/95 & 5 burpees (11-13) rest (13-19) six minutes of Cindy (19-23) rest (23-28) 15-12-9 Deadlifts (same bar)/Wallballs (20/14) (28-30) rest (30-34) AMRAP 10 GTO w/ plate (45/25) 10 abmat situps (34-38) rest (38-40) ME Burpees

KB Class WOD: 7 rounds for time of: 7 Kettlebell Up & Overs (this is like a medicine ball sit-up – hold the kettlebell just below the handle and tap behind the head and bring the kettlebell up and over tapping it down in front of you between your feet). 14 Kettlebell Goblet Squats 21 Double Unders

Rx: 55/35 Pack: 45/25 Puppies 30/15

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