WODs for Wednesday 11/16/11


WODs for Wednesday 11/16/11

KB Class WOD: Mid-Atlantic Hopper Final Workout: In teams of two complete the following:

7 Snatch R/L 15 Pull-Ups 10 KB Front Squat 15 Hand Release Push-Ups 10 KB Dual Clean 15 GHD Sit-ups 25′ tire flips

Cannot move onto the next exercise until both team members have completed the movement. Each team member has their own bar.

CF Class WOD: “Michael”

Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

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