WODs for Wednesday 9/4/13

7
Sep

WODs for Wednesday 9/4/13

CF Class WOD: Met-con: Every five minutes for 6 rounds: Sprint 200 meters, for time Run 400 meters

Rest the remainder of each five minute period. Post 200 meter sprint times to comments.

KB Class WOD: Strength: Prowler 50 feet 1-1-1 then:

Met-con:

50m prowler (Big Dawg: +50lbs, Pack*: +20lbs, Puppies: +0lbs) *= Women’s Rx 21 American Kettlbell swings (Big Dawg: 55lbs, Pack*: 35lbs, Puppies: 25lbs) *=Women’s Rx 12 chest to bar pull ups 200m run 21 kettlebell swings 12 chest to bar pull ups 200m run 21 kettlebell swings 12 chest to bar pull ups

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