WODs for Friday 5/2/13

6
May

WODs for Friday 5/2/13

KB Class WOD: 3 rounds 30x American Swings (55#/25#) 25x Sit-ups 20x Hip extensions

Coaching Point: Go to our Exercise Manual for instructions and videos – Starting at page 9 for the Sit Ups, page 12 for the Hip Extensions, and page 27  for the Kettlebell swings.

CF Class WOD: Met-con: 3 rounds of: 95/65lbs 5 Shoulder Press 8 Burpees

Rest 1 minute

3 Rounds of: 5 Push Press 16 Box Jumps, 24/20

Rest 1 minute

3 Rounds of: 5 Push Jerks 24 Air Squats

Coaching Point: Starting at page 20 of our Exercise Manual, check out the Press Progression instructions and videos.  There are important distinctions of each pressing movement which will help you in this WOD.

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