crossfit WOD
practice elements:
20 kettle bell clean & jerks
20 kettle bell snatches
6 kettle bell turkish get-ups
wod:
25 pull-ups
25 kettle bell swings (boys 24 kg, girls 16kg)
25 wall ball (boys 20 lbs, girls 12 lbs)
4 rounds for time
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strength club WOD:
cleans 5 x 5
2 hand barbell press 5 x 5
(hold one full sized barbell in each hand)
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crossfit athletics team [...]