WODs for Friday 12/21/12

22
Dec

WODs for Friday 12/21/12

Pressing and pulling in a full body KB WOD today.  There’s just no rest for any body part.  Just got to keep pushing through!!

The skill of the barbell row came up today for the CFitters.  Kind of like a T-Bar row only with free weights and no pad to lean against.  Your grip should be between a snatch grip and a clean grip and you should pull the bar to your mid-section between your belly button and your chest.

KB Class WOD: For time:

KB Thrusters, 30 reps 35/25 15 foot Rope climb, 3 ascents KB Thrusters , 20 reps 15 foot Rope climb, 2 ascents KB Thrusters, 10 reps 15 foot Rope climb, 1 ascent

CF Class WOD: Strength: Barbell Row 3×3 85-90% of max

Met-Con: Five rounds for time of: 15 Walking lunge steps, carrying a 95/65 pound barbell in the front rack position 30 Double-unders

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