3.06.2015

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
--
#2
CF Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155 / 100)
12 Push-ups
15 Box jumps (24/20"")

--
#3
"Kelly"
4 Rounds
Run 400 meters
30 Box jump (24/20)
30 Wall ball shots (20/14)

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