Monday 7-15-13

 In WODs

It’s Benchmark Week!!!

Try to make as many classes this week as possible!  As always, the WODs are programmed in a way that will allow you to come daily if possible.  It’s important for your overall tracking and measurement of your fitness!!

Warm Up

AMRAP 2 min. Double Unders

Handstand Hold for Time

Handstand Walk for Time

Heavy Day Prep

Skills

Front Squat

How to Attack Karen

WOD

A. 1RM Front Squat

B. “Karen”
150 Wall Balls (20 at 10’/14 at 9′)

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CF Teens

Warm Up

AMRAP 2 min. Double Unders

Handstand Hold for Time

Handstand Walk for Time

Heavy Day Prep

Skills

Front Squat

How to Attack Karen

WOD

A. EMOTM 10 min.

3 Position Clean

B. “Karen”
150 Wall Balls (20 at 10’/14 at 9′)

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Travel WOD

50-40-30-20-10
lunges
push ups
sit ups
single unders (jump in place if no rope)
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