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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