WODs for Wednesday 11/27/13

28
Nov

WODs for Wednesday 11/27/13

CF Class WOD: Wise Guys Teams of 3 (one working, two resting) 9x200m Run 150 Push Press 150 SDHP 150 Push Press 9x200m Run *Team must hold a single 70/55lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.

Rx: 95/65 Pack: 65/45 Puppies: 15-20lbs

KB Class WOD: 2 MAN TEAM WOD: KB 35/25

1 working while 1 holding isometric hold. Separate reps however needed. 100 Figure 8 / Static squat 100 Russian Swings / Plank 100 Alternating Snatch / Handstand hold 100 Goblet Squats / Hang on bar, activated shoulder 50 Alternating Push Press / static hold bottom of pushup 50 Burpees / Superman

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