WODs for Friday 6/28/13


WODs for Friday 6/28/13

5 is a big number today.  CFitters get 5 exercises and KBellers get 5 rounds.  The CFitters are happy they are not KBellers today and have to do 5 rounds of FGB. 🙂

CF Class WOD: Met-con: “Fight Gone Bad!”

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

KB Class WOD: Met-con:

5rds 10/10 KB Push Press 55/35 10 Slam Ball 30/20 200m Sprint

then: Tabata Sit-ups

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