12
Dec
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
[gallery ids="47045,47046,47047,47048,47049,47050,47051,47053,47055,47056,47057,47058,47059,47060,47061,47062,47063,47064,47065,47066,47067,47068,47069,47070,47071,47072,47073,47074,47075,47076,47077,47078,47079,47080,47081,47082,47083,47084,47085,47086,47087,47088,47089,47090,47091,47092,47093,47094,47095,47096,47097,47098"]]]>