WODs for Monday, 12/23/13

24
Dec

WODs for Monday, 12/23/13

CF Class WOD:

Strength: Back Squat

3×5

Met-con: 4 Rounds For Time: 12 Deadlifts 12 Pistols 12 Pull ups 12 Burpees

KB Class WOD:

Strength: 2×5 Dual KB front squat or goblet squat

Met-con: Start with 600 meter run, then:

4 Rounds of each (8 minutes total work) of:

1 minute dual kb hold: 20 secs suitcase 20 secs rack 20 secs overhead followed by 1 minute tabata pushups (20/10-20/10) End with a 600 meter run

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