WODs for Monday 9/19/11


WODs for Monday 9/19/11

KB Class WOD: Russian swings on the minute every minute for 12 minutes


For every failed set and for every time you put the bell down before finishing the allotted reps you owe 3 burpees at the end of the wod.For example, 4 total failures equal 12 burpees, etc… if you didn’t earn any burpees then reward yourself with a 400m run.

CF Class WOD: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

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