WODs for Wednesday, 12/28/11


WODs for Wednesday, 12/28/11

Time for a well needed strength day for our CrossFitters.  Lots of PR’s today!  Our KBeller’s are kicking some butt with their pull-ups lately.  Way to go guys!! Don’t forget to keep posting your Gymnastics WOD results to get a discount for the certification we will be hosting on June 3, 2012.

CF Class WOD:

Deadlift 1-1-1-1-1-1-1


Practice forward and backward rolls for 10 minutes

KB Class WOD:

4 Rounds:

4 Pull-ups

8 KB Clean, each arm

10 KB Press, each arm

12 Knees to Elbows

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