Wow! The KBellers pushed themselves today. But when don’t they?!?! The “rest in a plank” is not really a rest so don’t let it fool ya.
KB Class WOD:
3 Rounds:
1 pushup every 10 seconds for 1 minute
rest in plank
followed immediately by dual bell farmers walk in the rack
for 1 minute
1 minute rest then go to second round, etc.
CF Class WOD:
Snatch 1-1-1-1-1-1-1 reps
BONUS WOD:
As many rounds as possible in 8 minutes.
40’ walking lunge with a dumbbell in each hand (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
4 strict chin ups (Intermediate*: kipping chin, Novice: band assisted chin)
40’ broad jump
4 strict chin ups
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- CF Class Postings 7/7/12
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- KB Class Postings 7/7/12
