WODs for Saturday 9/28/13

1
Oct

WODs for Saturday 9/28/13

KB Class WOD: Strength: KB Overhead Single Arm Carry (switch arms at turnaround)

100 feet 1-1-1-1-1 (50 feet R/L)

Met-con: 15 minute AMRAP: 10 KB Cleans (5 per arm) 10 Dips 20 1/2 Rotation Switch 10 Pull-Ups

CF Class WOD: Strength: Bulgarian split Squat 4×8

Met-con: AMRAP 12 10 Barbell Walking Lunges (95/65) 5 Wallballs (20/14) 5 Ring Rows 5 Push Ups 10 GHDs

CF Striking Class WOD:

7 AMRAP 10 Knee Combos 5 Thrusters (95/65) or Situp-StandUps 10 Pushups Rest 2 min 6 AMRAP 10 Combos (1-2-3-4) 5 Push Press (95/65) 10 Squats Rest 2 min 5 AMRAP 10 G&P 5 Back Squats (95/65) 10 Slamballs

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