WODs for Monday 11/12/12


WODs for Monday 11/12/12

Wade was diagnosed with Neuroblastoma, a form of cancer that grows in the nerve tissue. This bright-eyed little boy battled but ended up losing his fight. He passed away on November 12, 2011 at the Cincinnati Children’s Hospital.  He was 2 years old. To read the full story click here.  

CF Class WOD: Skill Practice: Turkish Get-up

Met-Con: “Wade”

Complete 5 rounds:

11 One DB Snatch 50 12 One DB Thruster 50 11 Pull Ups w/ the DB 50

KB Class WOD: Start with 600 meter run, then:

4 Rounds of each (8 minutes total work) of:

1 minute dual kb hold: 20 secs suitcase 20 secs rack 20 secs overhead

followed by

1 minute tabata pushups


End with a 600 meter run

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