WODs for the Week of 12/13

Run, Run Rudolph!!!

Merry (almost) Christmas from CFE!! 🙂

This Week’s WODs

Short Interval (Mon 5pm): “Run, Run Rudolph!!” 10 x 200 with 2:00 rest between efforts

C2: 10 x 250m Row with 2:00 rest between efforts

Long Interval (Thurs 5pm):  “Twelve Days of Christmas!” (Endurance WOD) – Perform like the “Twelve Days of Christmas” song…

1 Rope Climb to 15’

200 Meter Row

3 Clean and Jerks (135/95)

400 Meter Run

5 Toes Through Rings

6 Front Squats (135/95)

7 GHD Sit Ups

8 KB Swings (55/35 LB)

9 Box Jumps (24”/20”)

10 Wallballs (20/14 LB to 10’)

11 Handstand Push Ups

120 Double Unders

C2:  “Twelve Days of Christmas” Endurance WOD. Replace run distances as follows:

200m run=25om row; 400m run=5oom row

Hi, Jerry. 🙂

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

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