WOD…Dec 16th…Partner!

By December 15, 2014 wod No Comments

CrossFit Kids

Strength – Bench Press – Week 4 – Using 90% of 1 rep max as your starting point, complete the following: 5 x 40%, 5 x 40%, 5 x 40%, 5 x 40%, 5 x 50%, and 5 x 60%

WOD

With a partner complete the following:

Row 1,000 meters – switch every 250m

60 – Single arm alternating KB snatches – 24/16k – switch every 10 reps

Row 750 meters – switch every 250m

40 – Single arm alternating KB snatches – 24/16k – switch every 10 reps

Row 500 meters – switch every 250m

20 – Single arm alternating KB snatches – 24/16k – switch every 10 reps

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