WODs for Friday 11/1/13

4
Nov

WODs for Friday 11/1/13

CF Class WOD: 15-12-9 Power Snatch (95/65) Box Jumps (24/20) Burpees

Rest 1 min

9-6-3 Thrusters T2B

Rest 1 min

3-2-1 Row x 100 DU x 10 Bear Complex (95/65)

KB Class WOD: Strength: Floor Press 3×3 (3 reps R/3 reps L)

Met-con: 4 ROUNDS: 1:00 MAX KB SWINGS (55#/35#) 1:00 MAX PLANK HOLD *NO REST B/W ROUNDS.

CF Striking Class WOD:

4 RFT 10 40′ shuttle to Combo (1-2-5-6) 15 Slamballs 20 Knee Combos 15 GTOs with plate 10 GHD Hammerfists Buyout: 50m Burpee / sprint back to finish

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