WODs for Thursday 8/30/12

It’s always better working out with a partner.  More motivating and it pushes you to continue and not let your partner down.

CF Class WOD:
Run or Row 5K

Nooner CF WOD:
“Weighted 5K”
2600 meter credit for reps (5.2 meters per rep) + 2400 meters of running

In teams of 2:
“A” – runs 200m
then
runs 100m with plate 45/25 (400m distance credit)

while “B” starts to complete total reps per team of the following exercises:
50 squat thrusters
100 KBS 55/25
150 mountain climbers
200 single unders (each) or 67 Double unders (total)

4 rounds of running for each team member. After each run, team members switch places and pick up where the other left off.

Partner KB WOD:
you go, i go

Dual kb clean to push press
(clean before every press)

up the ladder

1-2-3-4-5

Stanlee does 1
Lamar does 1
Stanlee does 2
Lamar does 2…etc.

3 rounds