Friday WOD

(1) Clean Technique Work w/ Coach

(2) 5 Clean
    10, 9, 8, reps of:
       Wall Ball Shots
       Windmill Hanging Abs
    5 Clean
    7, 6, 5 reps of:
       Wall Ball Shots
       Windmill Hanging Abs
     5 Clean
     4, 3, 2, 1 reps of:
       Wall Ball Shots
       Windmill Hanging Abs

Susan

5 Rounds
400m Run (w/ weight)
10 Squats
10 Push-ups (hand release)

1,2,3,4.....10

(30kg, 15kg)
Up Right Row
Press
Back Squat
RDL
Bent Over Row
Mountain Climbers (1,1)
Pull Ups
FBC

Kettlebell Tabata

8 rounds of 20 sec. work/10 sec. rest of each of the following:
KB High Pull
KB Sit Ups
KB Swing - alternating hands
KB Push Up

for time

400m Run

15 Overhead Squats (35kg/20kg)

15 Burpee+Push Up

800m Run

10 OHS

10 Burpee

1200m Run

5 Overhead Squats (35kg/20kg)

5 Burpee+Push Up