WODs for Wednesday 6/6/12

7
Jun

WODs for Wednesday 6/6/12

Holy cow the KBellers were pushing their limits today as their arms were in full force pulling on the rower, pushing on the thruster, and pulling again on the pull ups!!  Way to go!!!

It was National Running Day today so why wouldn’t suicide runs be perfect for the CFitters!!  Our CFitters also joined in on some kettlebells with their bonus WOD…heavy, heavy, heavy.

KB Class WOD: 15, 12, 9 reps of: Row for calories Alternating KB Thruster (R/L = 1) Pull-Ups

CF Class WOD: Deadlift 3×3 reps.

BONUS WOD:

Complete 6 rounds:

You have 1 minute to complete the following:

5 KB Swings – 2 pood/1.5pd 1 40 yard Suicide Run

*rest 60 seconds between rounds *if you do not make the 1 minute mark count a penalty. Each penalty is worth 20 burpees.

To complete a 30 yard Suicide Run:

Start on the line.

Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.

Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.

Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.

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