25
Jan
WODs for Friday 1/24/14
CF Class WOD: Strength: Back Squat
3×5 Try to increase by 5-10lbs from previous squat day
Met-con: For time: Row 500 Meters Run 600 Meters Row 500 Meters
then: Tabata Hollow Rocks, 8 Rounds :20/:10
KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5lbs from previous squat day
Met-con: 10 Min AMRAP = 15 Power Swings 70/55 10 Hand release Push-Ups 15 Slam Ball 40/30 10 GHD Sit-ups
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