WODs for Friday 11/22/13

25
Nov

WODs for Friday 11/22/13

CF Class WOD: Strength: 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: For time: 1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft 6 Pull-ups 6 Sit-up (abmat)s

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: Tabata SDHP 70/55 Rest 1 minute Tabata Push-Ups Rest 1 minute Tabata KB Swing 55/35 (russian) Rest 1 minute

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