WODs for Wednesday 11/20/13


WODs for Wednesday 11/20/13

Partner Wednesday!

CF Class WOD:

A. Four sets of (each person does it): Turkish Get-Ups x 2 reps each arm Rest 60 seconds Kettlebell Swings x 20-25 reps Rest 60 seconds Jump Rope Technique Work Rest 60 seconds

B. In teams of two, partners alternate to complete 5 rounds each of: Box Jumps x 10 reps Push-Ups x 10 reps

Box Jumps: Competitor: 30/24 Rx: 24/20 Pack 20/14 Puppies/Buttercups 20/14 Step-Ups

KB Class WOD:

Grab a partner!

As a team complete as many reps as possible (AMRAP) in 20 minutes:

5 burpee box jumps (24/20″)

10 sumo deadlift high-pulls (2/1.5 pood KB)

One partner works on the AMRAP, while the other runs 200 or rows 250 meters. Once the partner running or rowing finishes, he/she switches places with their partner and picks up where they left off in the AMRAP.

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