Wednesday 1-30-13

 In WODs

Warm Up

10 min. Goat Work

Skill

Pull Up

Gaming the WOD – Pacing

WOD

“Cindy”

20 min. AMRAP

5 Pull Ups

10 Push Ups

15 Squats

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CF Teens

Warm Up

Hip Mobility

Skill

3 Position Clean

WOD

Part I. EMOTM for 7 min.

3 Position Clean

Part II.  3 Rounds

15 Pull Ups

20 KB Swings (53lbs)

25 Wall Balls (20lbs)

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Travel WOD

For Time:

100 Push Ups

200 Sit Ups

300 Squats

400 Jumping Jacks

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