WODs for Saturday 8/10/13

13
Aug

WODs for Saturday 8/10/13

CF Class WOD: Met-con:

A. In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible

Rest exactly 5 minutes, and then . . . B. Complete as many rounds and reps as possible in 5 minutes of: 5 Pull-Ups 15 Air Squats

Rest exactly 5 minutes, and then . . . C. In 5 minutes, complete the following: Run 600 Meters Row as many meters as possible.

Rest exactly 5 minutes, and then … D. Complete as many rounds and reps as possible in 5 minutes of: 10 Hand-Release Push-Ups 10 Box Jumps

KB Class WOD: Met-con:

5 Rounds:

3 Burpees 9 Dual kettlebell swing Farmers walk one bell racked position, one overhead 50ft switch arms 100ft total then: finish w 400m run

CF Striking Class WOD:

5 minute AMRAP 5 burpees 10 combos (1-2-3-4) 15 situps Rest 2 min 5 minute AMRAP 5 slamballs 10 knee combos 15 Russian KB swings (55/35) Rest 2 min 5 minute AMRAP 5 wallballs (20/14) 10 G+P (2 count) 15 GTO w/ plate (45/25)

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