WODs for Friday 12/7/12

10
Dec

WODs for Friday 12/7/12

[caption id="attachment_31333" align="aligncenter" width="300"] Stick figure – deadlift coaching[/caption]

CF Class WOD:

Strength: Deadlift 3×5 75-85% of max

Met-Con: 4×200 m (rest 1:30 between each set) 2×400 m (rest 2:00 between each set)

KB Class WOD:

Floor Press 3×3

then:

30x Pull-ups 50x Russian swings 55/35 75x Sit-ups 5x Handstand push-ups 30x Goblet Squats 55/35 25x KB snatch, right arm 35/25 30x Push-ups 25x KB snatch, left arm

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