WOD (Workout of the Day)

082413 WOD

A. Warmup

B. Group stretch

C. “Helen”

Three rounds for time:

400-meter run

21 American kettlebell swings (53/35)

12 pull-ups

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CFUM’S USAW CREW ROCKS PINK

The starting line for 8 a.m. Thursday class. Who’s headed the wrong direction?

082313 WOD

A. Three rounds NFT

6 strict toes-to-bar

12 oblique side bends (6/side) with kettlebell (53/35)

24 jumping jacks

B. Deadlift

3 x 5

Add 10# to last time; if you missed, do not increase

C. In 2:30

4 deadlifts (135/95)

3 hang power cleans

2 front squats

1 push press

Start subsequent rounds where you leave off. Complete three rounds, resting 1:30 between each. Score is rounds and reps.