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« "Chipping Away Cancer"- Heat Times | Main | "Chipping Away Cancer" Fundraiser- 2014 »
Wednesday
Sep032014

Chipping Away Cancer- WODs

TEAM WOD

  • Rotate rounds between partners. 
  • Score is total number of reps completed.
  • WOD will be 15-minutes (including 2-minute rest/transition) from start to finish.

-Advanced (95/135; 20”/24” Box)
-Intermediate (65/95lb; 12/16” Box)

10-Minute AMRAP of:
5 Burpee Box Jumps
3 Power Clean
2 Front Squat
1 Shoulder to Overhead

2-Minute Rest/Transition

3-Minutes of:
Max Pull Ups- Advanced
Max Kettlebell Swings- Intermediate

INDIVIDUAL WOD- Advanced and Intermediate

-Advanced (95/135; 20”/24” Box)
-Intermediate (65/95lb; 12/16” Box)

7-Minute AMRAP of:
12 Burpee Box Jumps
9 Power Clean
6 Front Squat
3 Shoulder to Overhead

2-Minute Rest

3-Minutes of:
Max Row for Calories

INDIVIDUAL WOD- Beginner

7-Minute AMRAP of:
12 Burpees (onto a Plate)
9 Russian Kettlebell Swing
6 Goblet Squat or Air Squat

2-Minute Rest

3-Minutes of:
Max Row for Calories

NOTE: All Intermediate and Beginner WODs can and will be scaled as needed. 

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