WODs for Tuesday, 7/2/13

KB Class WOD:

Strength:

KB Dual Military Press

3-3-3

Met-con:

5 rounds Set up two cones 20m apart 5x Double KB jerk (55/35) 20m Dual Overhead walk 15x Double KB Russian swing 20m Farmers walk back to start Rest 1 minute

CF Class WOD:

Strength: Take 10 minutes to establish a 1 rep max clean

Met-con: 5 rounds for time of: 5 Squat Cleans @ 65% of 1RM – scale as needed Run 100m 10 GHD Sit ups – scale as needed

CFKids Class WOD:

Partner Workout

Sprint 100 meters together (or row)

then combined complete:

50 Kettlebell Swings

50 Jumprope (Singles)

50 Lunges

50 Sit-ups

then Sprint 100 meters together (or row)

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