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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