WODs for Saturday 10/12/13

13
Oct

WODs for Saturday 10/12/13

CF Class WOD: A. Three sets of: Pull-Ups x 5 reps Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of: Dumbbell Push Press x 10 reps Burpee Broad Jumps x 10 reps

KB Class WOD: Strength: KB Thrusters

3×3

Met-con: 800m run 40 H2H swings 55/35 40 situps 30 H2H swings 30 jumping lunges 20 H2H swings 20 burpees

CF Striking Class WOD:

10-2 Combos (1-2-knees) With 2-10 10m sprints

Rest 1 min

AMRAP 5 5 Ball Busters 5 Wall Balls

Rest 1 min

5 RFT 5 Burpee +s 10 Combos (1-4-5) 10 Combos (2-3-6) 5 Slamballs

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