WODs for Wednesday 10/10/12

In addition to having “Nicole” be one of our trainers at our first CF Level 1 certification, we met up with “Nicole” again at the CF Affiliate Gathering in 2011.

The last time our CFitters from Arenal met “Nicole” was on August 26, 2012.  It’s time to see if you beat your last benchmark score!!!

KB Class WOD: 400M RUN THEN,

4 ROUNDS

30 AMERICAN SWINGS 10 KNEES TO ELBOWS 10 RING DIPS

CF Class WOD: Skill: Light weight pause squats 5 second pause 5×5

Met-Con: “Nicole”

Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups

CF Striking WOD:

“2 balls, 1 bag”

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