WODs for Friday 1/25/13

26
Jan

WODs for Friday 1/25/13

KBellers are getting stronger!!! Firing their hips today for HEAVY sumos!!!

It’s the prowler for strength again today for the CFitters if they missed it the first time.  The cold weather felt great as their legs were on FIRE!!!

KB Class WOD: 3×3 Heavy SDHP then:

2 minutes of each for max reps:

Row for cals Burpees Air squats American Swings Sit-ups

CF Class WOD: Strength: 50 ft Max Prowler 1-1-1-1-1

Met-Con: 9 minutes as many reps as possible. 1 minute on, 1 minute off. (5 total minutes of work)

One power clean, two jerks (shoulder to overhead)

Advanced: 135lbs, Intermediate*: 95lbs, Novice: 53lbs

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