9
Apr
WODs for Saturday, 4/6/13
Striking Class WOD:
Circle of Survival
12 min AMRAP (Tabata timing)
-Sledge swings (alt) -Combos (1-2-1-2) -Wallballs -A-Frames (alt) -Slamball burpees
Rest 90 seconds
True Tabata of: pushups /flutter kicks
CF Kids Class WOD:
Skill Planks/ plank games Wod 8 min amrap 50 m row 7 push press
CF Class WOD:
” Team WOD “ In Teams of 2 Complete: 8 x 200 Meter Runs – Alternate Athletes (each run 4) 200 Double Unders 2K Row (Switch every 250 Meters) 200 Double Unders 8 x 200 Meter Runs
KB Class WOD:
Skill: Handstand Hold
Met-Con:
Swinging Cindy
20min AMRAP:
3 pullups 10 pushups 15 air squats 20 swings (double or single)
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