WODs for Friday 1/4/13


WODs for Friday 1/4/13

Major firing of the posterior chain for our CFitters today with their back squats and then right into box jumps and back extensions.  But that’s an everyday occurrence for our KBellers as it’s the posterior chain engaging for every rep of a swing.  Our KBellers can show you how it’s done, RIGHT!!

CF Class WOD: Strength: High Bar Back Squat 3×5 75-85% of max

Met-Con: As many rounds as possible in 8 minutes of: 15 Box Jump – 20 in 15 ABMAT Sit-ups 15 Back Extensions

KB Class WOD: EMOM for 3 minutes, 3 Dual KB Cleans 5 push-ups

1 minute rest 3 total rounds move up in load for the clean each round

then: Tabata KB SDHP 70/55

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