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[gallery orderby="ID"]]]>