WODs for Friday 6/14/13

17
Jun

WODs for Friday 6/14/13

CF Striking Class WOD: 5 RFT

Bear Complex (95/65) 10 Slamball Burpees 20 A Frames (10 each leg) 20 Combos (1-2-knees) 10 Russian KB Swings (55/35)

CF Class WOD:

Met-con: 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/135 lbs) Kettlebell or Dumbbell Step-up Presses w/ (35/25 lbs) Bastards

KB Class WOD: Met-con: Row 500m 50x Box jump (20 inch) 50x Push-ups 50x Sit-ups 50x Jumping pull-ups 50x Hip extensions 10/10x KB Turkish get-up, alternating arms (55/35)

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