WODs for Saturday 7/13/13

15
Jul

WODs for Saturday 7/13/13

CF Striking Class WOD: 25 wallballs (20/14)

Then

4 RFT: 10 Situps (GHD/Abmat) 20 A Frames (split) 30 Combos (1-1-2-2) 20 weighted pushups (25/10) 10 weighted hip extensions (25/10)

Then

25 wallballs (20/14)

CF Class WOD: Met-con: 1 Mile Run 25 Goblet Squats (70, 55) – scale weight as needed 25 Kettlebell Swings (70, 55) 800m Meter Run 20 Goblet Squats 20 Kettlebell Swings 400 Meter Run 15 Goblet Squats 15 Kettlebell Swings

KB Class WOD: Met-con:

FGB Style: 1. KB Swing Release 55/35 2. Wall Ball 20/14 3. Slam Ball, 4. Tire Sledge 5. Double Unders.

3 Rounds, rest 1 min between rounds. Post total reps.

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