WODs for Friday 11/15/13

18
Nov

WODs for Friday 11/15/13

CF Class WOD: Strength: High Bar Back Squat

2×5 Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5-10lbs from previous squat day

Met-con: 20, 15, 10, 5 reps of:

Dumbbell Thrusters Knees to Elbows

Weight for DB Thrusters Competition: 50/30 Rx: 45/25 Pack: 40/20 Puppies: 25/15 Buttercups: 5-10lbs

KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5lbs from previous squat day

Met-con:

200m run 35 American Swings 35 Double Unders 25 American Swings 30 Walking Lunges, no bell 15 American Swings 15 Burpees 200 meter run

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