WODs for Monday 12/19/11


WODs for Monday 12/19/11

What can be better than mixing strength  and metcon all in the same WOD?  At least you can’t get mad at us for predetermining your Rx weight.  It’s all base on you!!  🙂

KB Class WOD: 3 rounds for time of: 25 Russian KB Swings 20 Walking Lunges with KB 15 abmat Sit-ups 10 Wall Balls 100 meter sprint

CF Class WOD: 5 minutes to find 1RM clean

5 min rest

15 min AMRAP:

3 Reps @65% 1RM clean 5 Bar facing Burpees 7 wall balls 20/14