WODs for Friday 4/13/12

16
Apr

WODs for Friday 4/13/12

It’s “Friday the 13th”…be afraid, very afraid.  

KB Class WOD:

13 Air Squats 13 Sit-up – Standards 13 Push-ups 13 Pull-ups 13 Tactical Lunges = each leg = 1/2 rep 13 Box Jump – 24/20 13 KB Push Presses 13 Broad Jumps 13 Plank Ladders 13 Kettlebell Swings 55/35 13 KB Sumo Deadlift High-pulls 55/35 13 Mountain Climbers – each leg = 1/2 rep 13 Knees-to-elbows

CF Class WOD: 3 rounds for time of: 13 Air Squats 13 Sit-up – Standards 13 Push-ups 13 Pull-ups 13 Walking Lunges = each leg = 1/2 rep 13 Box Jump – 24/20 13 Push Presses 95/65 13 Broad Jumps 13 Plank Ladders 13 Kettlebell Swings 55/35 13 Sumo Deadlift High-pulls 95/65 13 Mountain Climbers – each leg = 1/2 rep 13 Knees-to-elbows

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