WODs for Friday 1/13/12

17
Jan

WODs for Friday 1/13/12

The odds are 1 up to 3 times per year that the 13th day of the month falls on a Friday.   In 2012, there will be 3 Friday the 13ths.  Today was the first one!!  Of course we can’t ignore this special occasion and have to have a WOD in it’s honor!!!

CF Class WOD:

“Friday the 13th” 13 Exercises / 13 Reps Hang Power Clean 95/65 Bastards Pull-ups Power Snatches 95/65 Toes to Bar Overhead Squat 95/65 Dips Walking Lunges – each leg = 1/2 rep Sumo Deadlift High Pull 95/65 Push Press 95/65 KB swings 55/35 Box Jumps 24″/20″ Row (Cals)

KB Class WOD: “Friday the 13th” 13 Exercises / 13 Reps Clean – each arm Bastards Pull-ups Snatches – each arm Toes to Bar KB Front Squat Dips Walking Lunges – each leg = 1/2 rep KB Sumo Deadlift High Pull Push Press – each arm KB swings Box Jumps 24″/20″ Row (Cals)

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