WODs for Friday 2/7/14


WODs for Friday 2/7/14

CF Class WOD: Strength: Back Squat 3×5 Try to increase by 5-10lbs from previous squat day

Met-con: As many rounds as possible in 8 minutes of: 5 strict presses 5 push presses 5 push jerks 20 jumping chest to bar pull-ups (bar should be approx 4″ inches above height).

Scaling Options: Rx: 95/65

KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat

Met-con: 3 rounds for time of: 200 m Run 10 Push-up (hand release)s 15 Swing Release 10/10 Alternating KB Push Presses

Scaling Options: Rx: 55/35

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