WODs for Saturday 10/6/12

1 week of new strength programming has been completed.  Nothing but rave reviews!!!  Today the CFitters will finish off their week with a nice long metcon!!

KBellers have the trick of coordination and fine tuned movements of the Turkish Get Up after running for a 1/4 of a mile!!!

KB Class WOD: 400M RUN

2X 3 TURKISH GET UPS (R) 6 SQUAT CLEANS (R) 9 AMERICAN SWINGS

400M RUN

2X 3 TURKISH GET UPS (L) 6 SQUAT CLEANS (L) 9 AMERICAN SWINGS

400M RUN

CF Class WOD: Met-Con: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds

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