WODs for Monday 3/7/11


WODs for Monday 3/7/11

That’s right, you read it correctly…10 rounds for your strength today.  Small incremental weight jumps to hit a new PR is the goal!!

Lucky number 7 for our Bonus WOD….

and, our KBellers get a taste of Tabata on steroids.  Instead of 20 seconds of work followed by 10 seconds of rest, they have to do 45 seconds of work followed by 15 seconds of rest.  whoohoo!!  Can you hang with our KBellers?

CF Class WOD: Front Squat 1-1-1-1-1-1-1-1-1-1 reps

BONUS WOD: As many rounds as possible in 10 minutes of: (each person uses same ball for each exercise) 7 Wall Balls 7 Medicine Ball Push Ups 7 Medicine Ball Sit-ups

KB Class WOD: 45 seconds of work 15 seconds of rest

rotate stations after each minute 3 rounds

wall ball beginner rope climb KB clean and press (from the ground/switch hands every rep)

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