WODs for Thursday 11/1/12

2
Nov

WODs for Thursday 11/1/12

As if 1 WOD wasn’t enough, our KBellers did 3!!!

Today was the second test day option for our CFitters to test their strength improvements over the last month.  That PR bell was ringing all day!!  Way to go!!

KB Class WOD: WOD 1:

4 minute AMRAP

12 sledgehammers 6 goblet squats

75/55

3 minutes rest

WOD 2:

4 minute amrap

3 inverted burpees 6 power swings

75/55

3 minutes rest

WOD 3:

Tabata half TGU’s 20 secs on/10 secs off

55/35

CF Class WOD: Test Day “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

or

BONUS WOD:

As many rounds as possible in 8 minutes of: 15 Box Jump (advanced:24in, intermediate: 20in, novice: 12in) 30 Sit-up with abmat

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