WODs for Friday 9/27/13

30
Sep

WODs for Friday 9/27/13

CF Class WOD: Strength: Snatch Complex:

High Pull Hang Squat Snatch Snatch Balance

7×2

Met-con: Scale weight as needed 3RFT 15 DB Snatches (50/30) 15 Box Jumps (30/24) 15 Burpees ***After every movement set in every round complete 1 C&J (135/95)***

KB Class WOD: KB: Strength: Bench Press 3×5 – 75% of max

Met-con: For Time: 500m row 10 KB Dual Military Presses 400m row 8 KB Dual Military Presses 300 meter row 6 KB Dual Military Presses 200 meter row 4 KB Dual Military Presses

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