WODs for Monday 10/21/13

22
Oct

WODs for Monday 10/21/13

CF Class WOD: Strength: Clean & Jerk

1-1-1-1-1

Met-con: 3 rounds for time of: 25 Double Unders 400 m Run 10 Clean & Jerks (135/95 or approximately 70-75% of max weight) 1 Rope Climb

KB Class WOD: Strength: KB Complex

power clean front squat thruster snatch to backwards lunge

1 all left, 1 ll right 2 all left, 2 all right 3 all left, 3 all right

that’s 1 round

3 Rounds: try to increase weight each round

Met-con: 3 Rounds: 8 Jumping Squats 8 Ring Rows 8 Dual KB Push Press 8 GHD Sit-ups

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