WOD…Dec 9th…10 min!

By December 8, 2014 wod No Comments

CrossFit Kids

Strength – Bench Press – 5 x 40% – 5 x 50% – 3 x 60% – 5 x 75% – 3 x 85% – 1+ x 95% (all percentages are based on 90% of your 1 rep max)

WOD

10 min AMRAP

Wall ball – 20/30#…try to use a weight that is heavier than your normal WB weight (providing the target can still be hit)…for 30#, use slam ball

EMOM you will do 8 KB swings – 24/32K – Again, go heavier here than you normally would

Score is total number of WB shots completed in the 10 minutes

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