11 February 2009

WEDNESDAY 090211

CFTS WOD:

For time:
45 Double-Unders
135 pound Squat Clean, 45 reps
45 Ring Dips
45 Double-Unders

BEGINNER'S WOD (Day 4 of 30):

For time:
100 Single-Unders
Squat Cleans, 50 reps, choose a weight you can safely and rapidly complete the reps.
50 Dips, if you can't do Dips do Push-Ups, if you can't do Push-Ups do Knee Push-Ups
100 Single-Unders