WODs for Friday 11/23/12

26
Nov

WODs for Friday 11/23/12

How high can you jump after using your hips for snatches and jerks?  Our KBellers jumped to the sky!!!

KB Class WOD: 15 minute AMRAP: 100m run 15 jumping air squats KB Snatches, 6L/6R KB Push Jerks, 4L/4R

55/35

CF Class WOD: Strength: Jerks 3×3 – 85-90% of max

Met-Con: For time: 225 pound Back squat, 21 reps 42 GHD Sit-ups 225/155-165 pound Back squat, 15 reps 30 GHD Sit-ups 225/155-165 pound Back squat, 9 reps 18 GHD Sit-ups

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