WODs for Friday 12/13/13

16
Dec

WODs for Friday 12/13/13

Mystery Friday – Friday the 13th!!!

KB Class WOD:

Dual KB Clean: 3×3

Met-con: For Time: 1 Clean 13 Burpees 2 Cleans 12 Burpees 3 Cleans 11 Burpees 4 Cleans 10 Burpees 5 Cleans 9 Burpees 6 Cleans 8 Burpees 7 Cleans 7 Burpees 8 Cleans 6 Burpees 9 Cleans 5 Burpees 10 Cleans 4 Burpees 11 Cleans 3 Burpees 12 Cleans 2 Burpees 13 Cleans 1 Burpee

*Use 55-60% of weight used in strength* Use Dual Bells if possible. If Single Bells are used, each arm = 1/2 rep

CF Class WOD:

Strength: Power Clean 3×3

Met-con: For Time: 1 Clean 13 Burpees 2 Cleans 12 Burpees 3 Cleans 11 Burpees 4 Cleans 10 Burpees 5 Cleans 9 Burpees 6 Cleans 8 Burpees 7 Cleans 7 Burpees 8 Cleans 6 Burpees 9 Cleans 5 Burpees 10 Cleans 4 Burpees 11 Cleans 3 Burpees 12 Cleans 2 Burpees 13 Cleans 1 Burpee

*Use 55-60% of weight used in strength*

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