WODs for Friday 10/4/13


WODs for Friday 10/4/13

CF Class WOD: Strength: Front squat 5x2reps 1st set at 75%, 2nd set at 80%, 3rd set at 85%, 4th set at 90%, 5th set at 95%

Met-con: 5 rounds for time of: 5 front squats @ 60% of your one rep max 15 pullups, chin over 200m run

*15 minute timecap

KB Class WOD: Strength: KB Thrusters


Met-con: Complete as many rounds as possible in 8 mins of: Kettlebell Swing KB Dual Thrusters Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.

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