WODs for Monday 12/16/13

18
Dec

WODs for Monday 12/16/13

KB Class WOD: Strength:

Strength: Turkish Get-Up 2-2-2-2

Met-con: 3 Rounds for Total Reps: 1 min Deadlift 1 min Kettlebell Hot Potato 1 min GHD sit-ups 1 min alternating Push press Rest 1 min between rounds

Scaling for Deadlift: Rx: 70/55

Scaling for Hot Potato and Push Press: Rx: 35/25

CF Class WOD: Strength:

Deadlift 3×5 – Try to increase by 10lbs from previous deadlift day.

Met-con: Roadblock AMRAP 10: 6 Handstand Push-up 9 Box Jump (30, 24″) 12 Calories on the rower

Scaling Options for Box Jumps: Rx: 30/24

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