WODs for Wednesday 12/4/13

6
Dec

WODs for Wednesday 12/4/13

Partner Wednesday!!

CF Class WOD:

WOD:

“Team Murph”

In teams of two complete the following. Only one person works at a time. Teams may divvy up work however they want however they must complete equal amounts of work for each exercise. For example, on the run, they may decide to each run 800 meters at one time or take turns running 400 meters to complete the mile. For Pull-ups, push-ups, and squats, a good strategy is for each team member to complete 10 rounds of “Cindy”.

For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

KB Class WOD:

Team Half “If Murph were Russian”

If Murph were Russian… For time Team member A Runs 400 meters, Team member B runs 400 meters 50x KB snatch (55/35) – each team member must complete 25 reps 100x Alternating KB press(2×35#/20#) – each team member must complete 50 reps 150x KB swing (55#/35#) – each team member must complete 75 reps Team member A Runs 400 members, Team member B runs 400 meters

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