Friday 7-26-13

 In WODs

Warm Up

Coach’s Choice

Skills

Squat Clean

Muscle Up Transition

KB Push press/jerk

Plate lunge

WOD

155/115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24/20 inch box
15 Muscle-ups
44/26 pound kettlebell Push press / push jerk, 30 reps
30 Double-unders
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb/35lb plate held overhead

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CF Teens

Same as CF Class

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Travel WOD

Tabata handstands
30 sec on / 15 sec off – 8 rounds
Tabata Plank
30 sec on / 15 sec off – 8 rounds
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