WODs for Saturday 3/29/14

1
Apr

WODs for Saturday 3/29/14

CF Class WOD: Strength: 3 Rounds

Snatch, 5 reps (try to increase by 2.5-5lbs) Rest 1 minute Muscle Up Transition Work, 5-10 reps Rest 1-2 minutes

Met-con: 10-8-6-4-2 Deadlifts 225/155 Kettlebell or Dumbbell Step-up with overhead press 35/25 Bastards

KB Class WOD: Strength: 2 Rounds

KB Snatch, 5/5 reps Rest 1 minute Muscle Up Transition Work, 5-10 reps Rest 1-2 minutes

Met-Con: 3 Rounds 15 Dual KB Russian Swings 35/25 7 Burpees

CFKids WOD: 5 min First 30 5 squats 10 jumping jacks

2nd 30 5 slam ball 2 burpees

Rest 2 min Then 10 min 250 row 20 walking lunges 15 sit ups

CF Striking WOD: 0-5 1st 30s = 10 (1-2-3-4) 2nd 30s = 7 burpees 5-6 Rest 6-7 ME Abmat Situps 7-8 Rest 8-9 ME GTO w/plate 9-10 Rest 10-11 ME Sledge Strikes 11-12 Rest 12-17 5 AMRAP 5 WB 10 knees 20 Hammerfists

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