WODs for Saturday 12/10/11


WODs for Saturday 12/10/11

A “man-maker” is performed like this:

1 – Renegade row (a push up position with a DB in each hand, keeping your butt down and your body in a plank, do a 1 arm row with each DB)

2 – push up

3 – jump forward to land your feet in between your hands

4 – squat clean into a thruster aka “cluster”

5 – with your arms remaining overhead, do 1 lunge on each leg

KB WOD: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch Right-arm Kettlebell snatch Pull-ups

CF WOD: 7 rounds for time of: 5 Manmakers 40 lbs/25lb Dumbbells 400 m Run

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