WODs for Saturday 9/1/12

4
Sep

WODs for Saturday 9/1/12

A special CF Striking class today in honor of one of our Striker’s birthday’s.  Betcha her fellow Strikers wish she was only turning 15.  🙂

KB Class WOD: 5 rounds Max push-ups 100 meter dual bell farmer’s walk

55/35lbs

CF Class WOD: Overhead Squat 3-3-3-3-3 reps

BONUS WOD: For Time:

30 Double Unders 10 Inverted Burpees 20 Double Unders 8 Inverted Burpees 10 Double Unders 6 Inverted Burpees

 CF Striking WOD:

“AMD’s Dirty 30!”

Partner WOD…all movements done by both partners before moving on to the next.

300m run  Then 3 rounds of: 30 slam ball burpees – shared 30 weighted combos (1-2) – each 30 sledge swings – each 30 combos (1-2-3-4) – each 91 singles – each 30ft lunge – sprint back. Then 300m run

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