Main WOD:

Complete as many rounds as possible in 12 minutes of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/55)

 

Run 1100m and rest for a total of 10 minutes

 

Complete as many rounds as possible in 9 minutes:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/55)

 

 

Post number of rounds and extra reps for each section and run time to comments

Compare to 07 SEP 11

 

 

 

CFE WOD:

Choose a sport:

Run: 6 x 400m, 3 minutes rest

Row: 6 x 500m, 3 minute rest

Bike: 6 x 1200m, 3 minute rest

Swim: 6 x 100m, 3 minute rest

 

Post total sprint time to comments

 

 

 

Mobility WOD:

Pick any three stretches from the Mobility posters

 

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