WODs for Friday 2/28/14

3
Mar

WODs for Friday 2/28/14

Let the Games begin!!!

CF Class WOD: Strength: Deadlift 3×5 – Try to increase by 10lbs from previous deadlift day.

Workout 14.1

10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb

MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+ 30 double-unders 45-lb. power snatches, 15 reps

**Scaling Options

3:1 single unders Scale weight as needed

KB Class WOD: Kettlebell: Turkish Get-Up 2-2-2-2

Met-con: 5 rounds 200 m run 7 Pull-Ups 7/7 Pistols 21 Power Swings

Competitor: 70/55 Rx: 55/35

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