Saturday, 14/12/13

Saturday, 14/12/13

MOBILITY – 7.30am
TEC and SKILLS – 9.30am – Deadball, Handstands
WOD – 6.30, 7.30, 8.30am
A)
“Morrison” – Partner WOD
50-40-30-20-10 reps for time:
Wall Ball (9/6kg)
Box Jumps (24/20″)
Kettlebell Swings (24/16kg)
or
B)
“Air Force”
With a 20 minute time cap complete the following for time:
At 45/30kg, beginning each new minute with 4 Burpees complete
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

Bec C

Bec C


 
 

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  • Ax
    Posted at 09:25h, 14 December

    ‘Wittman’ – 35:26rx

  • Jim King
    Posted at 10:08h, 14 December

    • Jim King
      Posted at 10:09h, 14 December

      Marc G “Annie” correction
      9:28 rx PB

  • Jim King
    Posted at 10:12h, 14 December

  • Smithy
    Posted at 15:45h, 14 December

    Felt bad for all the CFK crew sweating it out at WODstock whilst I relaxed at home watching the cricket, so snuck in a cheeky row- 1:37:43.4 (21097m) Must admit it felt about 4 hours watching England bat… 🙂

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