19
Nov
WODs for Monday 11/18/13
CF Class Postings Strength: Back Squat
2×5 Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5-10lbs from previous squat day
Met-con: 1000m Row -then- 21-15-9 Kettlebell Swings Burpees
Rx: 70/55 Pack: 55/35 Puppies: 35/25
KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5lbs from previous squat day
Met-con: 5 Burpees on the minute every minute 50 russian swings, 35/25 30 alternating snatches, total, 35/25 30 alternating thrusters, total, 35/25
once you complete all the bell work run 400 meters
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