WODs for Wednesday 12/18/13

19
Dec

WODs for Wednesday 12/18/13

Partner WOD Wednesday!!!

CF Class WOD:

“Barbell Baby” In teams of three, complete five rounds each of: Run 400 Meters or Row 500 Meters 20 Burpee Box Jump-Overs (24″/20″) 30 Shoulder to Overhead (75/55 lbs – barbell may not touch the ground at any point once the workout starts)

All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.

The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.

PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must immediately perform 10 burpees before resuming their tasks.

KB Class WOD:

In teams of three, alternating complete rounds, complete five rounds each of: KB Dual Thrusters x 5 reps Kettlebell Power Swings x 10 reps Double-Unders x 20 reps

Scaling Options: Rx: 55/35

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