WODs for Thursday 3/6/14


WODs for Thursday 3/6/14

CrossFit & Kettlebell Total = PRs ALL DAY LONG!!! After 4 months of our linear progression programming our Arenal family members kept on pushing both physically and mentally and this week it has proven “this stuff really works”!!  Congratulations to everyone on all of their accomplishments!!!

CF Class WOD: “CrossFit Total”

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

BONUS WOD: 30 overhead squats 45# 50 Double unders 30 front squats (same weight as above) 50 Double unders 30 air squats 50 double unders

KB Class WOD: KB Total:

Dual Bell Front Squat or goblet squat, 1 rep KB Military press with each hand, 1 rep TGU each hand, 1 rep

BONUS WOD: As many rounds as possible in 8 minutes of: 20 abmat sit ups 15 Swing Release (Rx: 70/55lbs, Pack: 55/35lbs, Puppies: 35/25) 10 Ring Rows

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