WODs for Monday 2/7/11


WODs for Monday 2/7/11

KB cleans…that would be 2 KB swinging at the same time.  How ’bout that!!!

And for our CF (general conditioning) class, it’s all about bonding time.  Partner up and get ready for some “Team Murph”!!!

KB Class WOD: 100 Jumpropes 30 cleans (kb in each hand) 30 alternating lunges 30 push press (kb in each hand) 30 power swings 100 Jumpropes

CF Class WOD: “Team Murph”

In teams of two complete the following. Only one person works at a time. Teams may divvy up work however they want. For example, on the run, they may decide to each run 800 meters at one time or take turns running 400 meters to complete the mile. Reps for Pull-ups, Push-Ups, Sit-ups, Squats can also be divided amongst the team however they want.

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

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