Saturday 03.07.15

Hey Mon, it's Shannon escaping winter.

Saturday Funday, where YOU choose the WOD.

WOD Choices

#1

CF Open WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
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#2
CF Open WOD 11.2Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155 / 100)
12 Push-ups
15 Box jumps (24/20"")

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#3

"Kelly"

4 Rounds

Run 400 meters
30 Box jump (24/20)

30 Wall ball shots (20/14)