25 July, 2012:

 

**RED ALERT-NEW CFL NAMED WOD**

 

“CS-Z”

 

21-15-9 Of:

 

Hang Squat Clean (135/95)

Burpee Box Jumps (30/24)

Sit-Ups (No ABMAT)

 

____________________________

CF KIDS:

 

3-6 yrs:

 

3 Rounds Of:

 

3 Broad Jumps

6 KB Deadlifts

9 Push-Ups

 

GAME: Single-Bounce Dodge-ball!

 

7-10 yrs:

 

3 Rounds For Time:

 

5 Broad Jumps

10 KB Deadlifts

15 Push-Ups

 

Game: Single-Bounce Dodge-ball!