WODs for Friday, 12/23/11

CF Class WOD:

“Nasty Girls”

3 Rounds for time:

50 Squats

7 Muscle-Ups

10 Hang Power Cleans, 135/95 lbs

KB Class WOD:

3 Rounds for time:

30 Double Unders

20 Box Jumps

10 Swing Release

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