WODs for Saturday 1/5/13

8
Jan

WODs for Saturday 1/5/13

Today marks the first WOD for our Benchmark WOD Whiteboard, “FRAN”.  The top person for all three categories (Rx, Pack, and Puppies) will be posted on the board!!

CF Class WOD: “Fran”

Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups

KB Class WOD: 20 minute amrap

4 Squat Thrusters 3 Dual Deadlifts (70/55) 2 Dual Cleans (35/25) 1 Dual thruster (35/25) 25 yard farmer’s carry, one up one down, switch, walk back Every third round run 200m prior to 4-3-2-1

CF Striking WOD:

Row 250m

 
then 
 
4 rounds
 
– 20 A frame kicks (Alternate legs) – 10 Russian KB Swings (65/45) – 30 Hammer Fist G&P (Elbow to parallel each strike) – 10 Doubles / 30 Singles
– 3 Stone Shoulderings Sprint 200m
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