WODs Saturday, 1/15/11


WODs Saturday, 1/15/11

CF Class WOD:

“Fight Gone Bad!”

Three rounds of: Wall-ball, 20 pound ball, 10 ft target Sumo deadlift high-pull, 75 pounds Box Jump, 20” box Push-press, 75 pounds Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

KB Class WOD: 5 Rounds:

10 Jumping Pull-Ups 10 KB Swings 5 Burpee Tuck Jumps

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