Wednesday 1-16-2013

 In WODs

Warm Up

Athlete’s Choice

Skill

Pull Up

KB Swing

WOD

10-9-8-7-6-5-4-3-2-1

Pull Ups

Box Jumps (30/24)

KB Swing (53/35)

After Party

Max Unbroken Thrusters (45/35)

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CF Teens

Warm Up

Hip Mobility

Strength

3 RM Back Squat

WOD

Teams of 2:

5 min. AMRAP

Row (Calories)

KB Swing (53lbs)

Rest 2 min

5 min. AMRAP

Slam Balls (20lbs)

Box Jumps(20)

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Travel WOD

10 min. AMRAP

3 Burpees

6 Supermans

9 Sit Ups (put a rolled towel under your lower back to simulate ab mat)

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