11 July, 2012:

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Partner WOD:

 

Row 3000m Total As A Team (1 Rower)

 

While Athlete 1 Rows, Athlete 2 Must Complete, Then Switch Out:

 

3 Squat Cleans (S:125/80 RX:145/100)
12 Burpees
6 HSPU’s (Sub 6 x 10 Sec Holds)
9 Pull-Ups

_____________________________

 

CF KIDS!!! (Please Arrive Early)

 

3-6 Year Olds (3:45-4:15pm)

 

3 Rounds Of:

 

20 seconds of Sit-Ups
Hop to next exercise
20 seconds of Burpees
Bear Crawl to next exercise
20 seconds of  Jump Rope Singles
Rest 1 minute

 

7-10 Year Olds (4:15-5:00pm)

 

AMRAP In 5 Mins Of:
6 Knees-to-Elbows
12 Burpees
24 Jump Rope Singles
Rest 2 Mins

*Repeat For Two More Rounds