WODs for Friday 11/29/13


WODs for Friday 11/29/13

CF Class WOD: Strength: Deadlift 2×5 – 55-60% of 1 rep max if this is the first time deadlifting since the Total. If not, increase by 10lbs from previous deadlift day.

Met-con: Dogfight 100 Burpees for time Every minute on the minute complete 5 toes to bar – start with burpees.

KB Class WOD: Strength: Turkish Get-Up 2-2-2-2

Met-con: 400M RUN 21 Power Swings 15 Burpees 800M RUN 21 Power Swings 15 Burpees 400M RUN

Competitor: 70/55 Rx: 55/35

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