KB & CF WODs Friday 12/3/10


KB & CF WODs Friday 12/3/10

Remember back to the Basics, do the technical movements step by step and then put it all together in the WOD:

CF Class WOD: 21-18-15-12- and 9 rep rounds of: 95 pound Deadlift 95 pound Hang clean 95 pound Front squat 95 pound Push jerk

KB Class 21-15-9:

American Swing (each hand) Clean & Jerk (each hand) Goblet Squat (both hands)

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