WODs for Friday 6/21/13


WODs for Friday 6/21/13

How heavy is your Shankle Complex?  440lb by Shankle himself!!  Consider the Shankle Challenge ON!!!

CF Class WOD: Strength:

Shankle Complex:

5x 1 Deadlift 3 High Pulls 1 Hang Clean 2 Jerks

Met-con: As many rounds as possible in 7 minutes: 20 kettlebell swings (Advanced: 55lbs, Intermediate*: 35lbs, Novice: 25lbs) 10 ring rows (Advanced: toes even with rings, Intermediate: rings set at waist height, feet planted directly underneath rings, Novice: feet farther back than underneath the rings)

KB Class WOD: Strength: Kettlebell complex: 3×5 R/L

Kettlebell Clean Kettlebell High Pull Kettlebell Snatch Kettlebell Overhead Squat

Met-con: For time Row 750 meters 21x Swing Release(55/35) 21x Wall Ball (20/14) Row 500m 15x Swing Release 15x Wall ball Row 250m 9x Swing Release 9x Wall Ball

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