WODs for Saturday, 10/11/14


WODs for Saturday, 10/11/14


3 Rounds Overhead Squats, 5 reps Rest 1 minute Handstand Hold/Push-Up, 30 second holds or 3-6 reps Rest 1-2 minutes

Met-con: 3 Rounds for time: Complete the following KB Complex: 1/2 KB TGU to standing KB Clean KB Thruster KB Snatch 1/2 KB TGU back to lying down then repeat on other side Run  400m

Friends & Family:

With a partner complete as many reps/rounds as possible in 20 minutes:   40 Jumprope 40 Walking Lunge 20 Burpees 20 Step-Ups

Reps for a movement must be completed before moving to the next. Reps must be divided equally but can be broken up however they choose.

Stretch: Full Body Stretching Series #4

CF Striking WOD:

AMRAP – 20 minutes 30 Combos (1-2-3-4) 10 Pullups 20 Knees (split) 20 Push Ups 10 Front Kicks (split) 30 Squats

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