WODs for Friday 8/30/13


WODs for Friday 8/30/13

CF Class WOD: Met-con: Clean Complex:

The Clean Complex will consist of: Power Clean Full Clean Push Press Back Squat Push Press Down to a Barbell Row **This equals one rep**

Complete 3×5 – the 3 reps should be unbroken

Met-con: Three rounds for time of: 95/65 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice –

KB Class WOD: Strength: Barbell Shoulder Press 3×3 85-95% of max Met-con:

10, 8, 6, 4, 2 reps of: reps are per arm Turkish Get-Ups 35/25 1 arm Kettlebell swing One Arm Overhead Squats

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