WODs for Wednesday 12/11/13


WODs for Wednesday 12/11/13

Partner Wednesday!!

CF Class WOD:

Rotate Partners (3 Partners)

5 Rounds of :

1 minute 5 Burpees then Max Rep Wall Balls in whatever time is left in minute

2 minute rest

then 5 Rounds of In 1 minute 5 Kettlebell Swing then Max Rep Box Jumps in whatever time is left in minute

each partner rotates 5 times

Scaling Options: Wall Ball: Rx: 20/14

Box Jump: Rx: 24/20

Kettlebell Swings: Rx: 55/35

KB Class WOD:

Teams of Two For Time: Partners can partition reps however they want but must complete an equal amount of work for each exercise. 1600 m Row 50 KB Dual Cleans 100 Sit-up (abmat)s 150 Kettlebell Swings 800 m Med ball Run

Scaling Options: Rx: 55/35, 20/14

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