WODs for Friday 9/20/13

CF Class WOD: Strength: 5×1 Power Clean + Squat Clean

Met-con:

25 Wallballs (20/14) then 9-6-3 Squat Cleans (135/95) Strict Pullups then 25 Wallballs (20/14)

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

Kettlebell Clean Kettlebell High Pull Kettlebell Snatch Kettlebell Overhead Squat

Met-con: As many rounds as possible in 6 minutes. Dual KB Front Squat, 45/25 100m sprint Starting with 2 squats the first round, do 4 squats the second, 6 squats the third. Keep adding two squats each round until the 6 minutes is up.

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