WODs for Saturday 11/24/12


WODs for Saturday 11/24/12

Did you know that your shoulders, elbows, and wrists are the same as your hips, knees, and ankles?  Today we put our people to the test and had them do handstand walks.

CF Class WOD: Met-Con: Five rounds for time of: 15 Knees to elbows 15 Hip extensions Handstand walk 15 meters 15 Box jumps, 24” box

KB Class WOD: 4 Rounds:

5 KB Cleans (70/55) 120 Feet Overhead Walk (switch arms at halfway point) 15 Box Jumps 20 American swings (70/55)

CF Striking Class WOD: 4 rounds fgb style:

-battle ropes (1-3)/tire flip (2-4) -heavy (1-2-3-4-a frames) -burpees -g+p combo (knees-hammers-mount-knees-hammers) -singles

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