Wednesday 7-3-13

 In WODs

Warm Up

10 minutes of CF Warm Up 3×15

Skills

Pull Ups

KB Swings

Box Jump Scaling

WOD

7 min. AMRAP:
10 Burpees
100 Meter Run

Rest 3 minutes, then…

7 minute AMRAP:
Kettlebell Swings (53/35lbs) x 15 reps
Push-Ups x 10 reps

Rest 3 minutes, then…

7 minute AMRAP:
Box Jumps (24/20) x 15 reps
Pull-Ups x 10 reps

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CF Teens

Either Max Out or do the regular CF Class WOD

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Travel WOD

5 rounds
30 lunges
50 jumping jacks

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