WODs for Friday 12/20/13

23
Dec

WODs for Friday 12/20/13

CF Class WOD: Strength: Back Squat

3×5

Met-con: 10 Minute AMRAP: Max Effort Overhead Squat 10 Lateral Burpee over Barbell

Everytime you drop the barbell, you must do 10 Lateral Burpee over Barbell. Record only your total reps of Overhead Squat.

KB Class WOD: Strength: Back Squat

2×5

Met-con:

4 Rounds: 30 1/2 Rotation switch 20 Double Unders 10 Push-Ups then: 4 Rounds: Tabata Hollow Rock Hold

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