WODs for Wednesday 1/4/11


WODs for Wednesday 1/4/11

PR, PR, PR…was all over the whiteboard today from our CFitters.  WAY TO GO on hitting new Personal Records.  Next time, you can ring our new PR Bell to bask in the GLORY!!!

CF Class WOD:

Back Squat 1-1-1-1-1-1-1 reps

GWOD from 12/7/11:

PERFORM for 7 minutes, 40 seconds on, 20 seconds off: Practice Hollow Rocks

KB Class WOD: Partner wod:

12 minute AMRAP:

While one team member runs 200 meters, the other performs as many rounds as possible of 7 American Swings and 3 Burpees. When team member comes back from run, partners switch off picking up where the other left off with swings and burpees.