WODs for Friday, 7/5/13

For those that missed Monday’s workout, this was the opportunity to test out on your CF Total.  Lots of rings on the PR Bell!!

CF Class WOD:

Test Day “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

For those that already completed the test day on Monday, they will complete a 3×3 for one of the CF Total strength movements of their choice and then complete the following Bonus WOD.

BONUS WOD: For Time: 50 Double Unders (sub with Tuck Jumps) 10 Inverted Burpees 40 Double Unders 8 Inverted Burpees 30 Double Unders 6 Inverted Burpees 20 Double Unders 4 Inverted Burpees 10 Double Unders 2 Inverted Burpees

KB Class WOD:

Test Day:

KB Total:

Dual Bell Front Squat or goblet squat, 1 rep KB Military press with each hand, 1 rep TGU each hand, 1 rep For those that already completed the test day on Monday, they will complete a 3×3 for one of the KB Total strength movements of their choice and then complete the following Bonus WOD.

As many rounds as possible in 8 mins of:    8 American Kettlebell Swings 55/35 lbs 8 Burpees 8 Pull-ups

[gallery ids="40431,40432,40433,40435"]

]]>