WODs for Thursday, 12/9/11

10
Dec

WODs for Thursday, 12/9/11

Watch out for our glass windows!!  Those kettlebells are going to be flying with the Hand Release swings!!!   Not our KBellers, they have full control over their movements.  🙂

Hand care prep for our CFitters before this WOD!!  It is really important and you’ll be home free from tears.

KB WOD: 3 rounds for time of: 15 KB Front Squats 25 2 Hand Release 30 Sit-ups

CF WOD: Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

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