WODs for Saturday 1/12/13

14
Jan

WODs for Saturday 1/12/13

In addition to our KBellers, CFitters, and Strikers we had our CFKids.  Today was the second of the CFKids Basics this week.  They had a beautiful day so they took it outside Arenal style!!!

KB Class WOD: 1 round Repeat couplet for 400m, KBs may not touch ground 10x KB Thruster (2×35#/25#) 20m Farmer’s walk

CF Class WOD: Strength: Snatch Pull 3×5 75-85% of max

Met-Con: Four rounds for time: Run 400 meters Rest 2 minutes

CF Striking WOD:

Run 400m
10 Burpee Tuck Jumps
 
then
 
4 Rounds of:
10 Combos (1-2-3-4-1-2)
10 Slamballs (40/25)
10 Striking Situps
10 Sledge Swings
10 Combs (5-6-Rear Knee-Lead Knee)
 
then
 
10 Burpee Tuck Jumps
Run 400m
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