WODs for Thursday 1/17/13


WODs for Thursday 1/17/13

Every month we rotate skills that our CFitters work on.  Luckily we repeat those skills throughout the month in order to hit them multiple times.  Today the skater lunge was done in various ways in each of the classes.  Some learned it like this as a side to side lunge/squat for stretching and range of motion and others learned it like this for more isolateral strength.  Good thing it will come up once again to focus more on the Skater Lunge for strength.  Check out one of our CFitters who was a natural…

KB Class WOD: 5×5 Pause Goblet Squats


3 rounds Row 250 meters 10x Dips 20x KB snatch, 10x per arm (35/25) 30x Sit-ups 40x KB clean, 20x per arm (35/25)

CF Class WOD: Skill: Skater Lunge:

Met-Con: 5 rounds for time of: 5 Squat Cleans @ 65% of 1RM Run 100m 10 GHD Sit ups

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