WODs for Friday 7/29/11

29
Jul

WODs for Friday 7/29/11

We needed our new expansion space just to be able to do these 2 workouts today!!!

KB Class WOD: For time: 15 Tactical Lunges 12 Pull-ups 15 Box jumps 12 Tuck Jumps 15 Bar dips 12 Knees to elbows 15 Kettlebell swings 30 Sit-ups 12 Dual KB Cleans 15 Back extensions 12 Wall ball shots 1 Rope climb ascents or 3 beginner rope climbs

CF Class WOD For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings 30 Sit-ups 20 Hang squat cleans 25 Back extensions 30 Wall ball shots 3 Rope climb ascents

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