Friday 2-8-13

 In WODs

Warm Up

Shovel Snow….kidding

Coach’s Choice

Skill

Review All in WOD

WOD

“Found Nemo”

30 min. AMRAP

Teams of 2:

50 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Push Press (75/55)

20 Slam Balls (20/18)

10 Toes to Bar

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CF Teens

Warm Up

Coach’s Choice

Skill

Review All in WOD

WOD

Part I. 15 min. to find 1RM Clean (power, squat, or split)

Part II.  20 min. AMRAP of “Foun Nemo”

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Travel WOD

TABATA Squats (8 sets of 20 seconds of work/10 seconds of rests = 4 minutes total)

Rest 2 min.

TABATA Sit Ups

Rest 2 min.

TABATA Tuck Jumps (http://gymnasticswod.com/content/tuck-jump)

Rest 2 min.

TABATA Dead Bugs (http://www.youtube.com/watch?v=2jx19u6q4HM)

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