WODs for Monday 11/19/12


WODs for Monday 11/19/12

Low Bar Back Squats came around again today so our CFitters can continue to build their strength and see their progress virtually immediately from week to week due to our new programming structure.  How is that for results?!?!

Check out the photo gallery below to see the drastic difference between a high bar back squat and then with a little coaching the perfect form of the low bar back squat.

CF Class WOD: Strength: Low Bar Back Squats 3×3 – 85-90% of max



For time: Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

KB Class WOD: Run 600 meters, then:

10 Swing Release + 1 burpee

9 Swing Release + 2 burpees 1 Swing Release + 10 burpees

55/35, then:

50 box jumps

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