WODs for Thursday 9/26/13

30
Sep

WODs for Thursday 9/26/13

CF Class WOD: A. Three sets of: Back Squat x 8-10 reps Rest 2 minutes Weighted Pull-Ups x 2-3 reps Rest 2 minutes

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: Wall Ball x 10 reps (20/12 lbs) Pull-Ups x 10 reps Hand-Release Push-Ups x 10 reps

KB Class WOD: Team Workout AMRAP: 20 minutes: 11 Pull Ups 11 Burpees 11 Box Jumps 11 Sit-ups 11 KB Power Swings 55/35 11 Wall Ball 20/14 11 Goblet Squats 55/35 11 Push-Ups 11 Double Unders 11 Tactical Lunges 11 KB Snatches 55/35

As a 2 person team one person will be working at a time. Partner A will start the WOD on Pull Ups, after 11 reps there Partner B will begin doing 11 Burpees, etc. After Partner A finishes the Cleans then Partner B will begin the second round with Pull Ups. You will alternate exercises until time is up.

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