Friday 2-1-13

 In WODs

Warm Up

Coach’s Choice (He will choose skin the cats 🙂 )

Skill

Review all movements and flow of WOD

WOD

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 KB Swings (53/35)
50 Lunges
50 Knees to elbows
50 Push press (45/35)
50 Supermans
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

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CF Teens

Warm Up

Coach’s Choice

Skill

Clean Pulls

Squat Jumps

Ring Dips

Slam Balls

WOD

Part I. Back Squat 3 RM

Part II.  Clean Pulls – 75%x3, 90%x2, 110%x1 of 1RM Clean

Part III. 7 min. AMRAP

10 Squat Jumps

10 Ring Dips

10 Slam Balls (20)

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Travel WOD

4 Rounds:

10 Jumping Lunges

10 Dive Bomber Push Ups

10 Dead Bugs

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