NEW YEAR’S SCHEDULE: CF7 will be closed Monday, January 1, 2018. Regular class schedule will resume Tuesday, January 2nd.

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Skill:
L-sit knuckle walk

Strength:
Deadlift, work to a heavy

WOD:
As many rounds as possible in 5 minutes of:
15 Sit-ups
25 Double-unders

Rest 1 minute, then AMRAP 5 minutes:
10 Kettlebell swings (53 lb./35 lb.)
10 Box jumps

Rest 1 minute, the AMRAP 5 minutes:
7 Toes to bar
75ft Bear crawl

Post loads and completed rounds to comments.

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LEANFIT:
As many rounds as possible in 5 minutes of:
15 Sit-ups
25 Double-unders

Rest 1 minute, then AMRAP 5 minutes:
10 Kettlebell swings (53 lb./35 lb.)
10 Box jumps

Rest 1 minute, the AMRAP 5 minutes:
7 Toes to bar
75ft Bear crawl

Rest 1 minute, the AMRAP 5 minutes:
200m Row
8 Slam balls

Post completed rounds to comments.

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DE:
As many rounds as possible in 5 minutes of:
15 Sit-ups
25 Double-unders

Rest 1 minute, then AMRAP 5 minutes:
10 Kettlebell swings (53 lb./35 lb.)
10 Box jumps

Rest 1 minute, the AMRAP 5 minutes:
7 Toes to bar
75ft Bear crawl

Rest 1 minute, the AMRAP 5 minutes:
200m Row
8 Slam balls

Rest 1 minute, then run 1 mile

Post completed rounds to comments.

Media:
Wednesday WOD, December 27, 2017