Saturday 10/26/13

8-9 am Blood Draw

9-10:30am 2013 Paleo Challenge Clinic/ Registration

11-1pm Partner “Franken-WOD”

In teams of two, complete the following for time:

2 Rounds of:
1 Round of “Helen”
Run 400m
21 Kettlebell Swings 55/35
12 Pull-Ups
1 Round of “Nancy”
Run 400m
15 Overhead Squats 95/65
1 Round of “Kelly”
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/14

Extra Credit: Eat 5 pieces of candy after every 400m run! Unless you’re doing the Paleo challenge, don’t be a cheater! We have honey instead. :)

*One athlete works at a time except for the run which must be done with their partner. The pairs are responsible for doing all reps but may split it up how ever they wish. Athletes must share equipment unless they are modifying/ scaling differently. If partners are of the same sex, partner wall balls and partner box jumps are suggested.

1:30-2 CFK

“Mini Franken-WOD”

1 Round of:
Run 40m
21 Kettlebell Swings
12 Pull-Ups
Run 40m
15 Overhead Squats

2-3pm CFK Teens

In teams of two, complete the following for time:

1 Round of:
1 Round of “Helen”
Run 400m
21 Kettlebell Swings
12 Pull-Ups
1 Round of “Nancy”
Run 400m
15 Overhead Squats
1 Round of “Kelly”
Run 400m
30 Box Jumps
30 Wall Balls

*One teen works at a time except for the run which must be done with their partner. The pairs are responsible for doing all reps but may split it up how ever they wish. Athletes must share equipment unless they are modifying/ scaling differently. If partners are of the same sex, partner wall balls and partner box jumps are suggested.

 

 

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