WODs for Monday, 11/25/13

CF Class WOD: Strength: Shoulder Press 2×5 Weight should be around 55-60% if this is the first time completing a shoulder press after the Total. If not, increase by 2.5-5lbs from previous shoulder press.

Met-con:

200 m . Farmers Carry (55,35#) 10 Burpee Box Jump (30,24″) 200 m. Plate Carry (35,25#) 20 Burpee Box Jump (30,24″) 200 m. Plate Carry (35,25#) 10 Burpee Box Jump (30,24″) 200 m . Farmers Carry (53,35#)

KB Class WOD: Strength: Military Press, 2×5 R/L – Weight should be around 55-60% if this is the first time completing a shoulder press after the Total. If not, increase by 5lbs from previous military press

Met-con:

(1,2,3..10/10…3,2,1) snatch / ring rows

snatch 1 R/L. ring rows10 snatch 2 ring rows 9 snatch 3… ring rows 8… finish 10 R/L ring rows 1

Rx: 55/35

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