CFV WOD 1/3/2014

WOD;

‘Legata’

For reps: 8 consecutive rounds of 20 seconds of work, 10 seconds of rest for each exercise. 1 Minute rest between exercises

Goblet Squat 16/12kg

Over Head Lunge 16/12kg (1=1, alternate arms as necessary)

Barbell Thruster 65/45lb

Back Rack Barbell Lunge 65/45lb (1=1)

Cashout;

100 Side Bends  (50L/50R, alternate as necessary) 16/12kg

CFV WOD 1/2/2014

WOD;

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 for Time of:

Sots Press 75/55

Ring Rows

Push Ups

Sumo Dead lift High Pull 75/55

Compare to your performance on 1/2/2013