WODs for Monday, 12/30/13


WODs for Monday, 12/30/13

CF Class WOD:

Strength: Back Squat 3×5

Met-con: Complete 5 rounds for time of:

Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 reps (6 each side) Dips – 12 reps Sprint 100 meters

*Walking barbell lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. *make sure to step out into a long enough lunge where your front knee is even with your front toe.

KB Class WOD:

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

Met-con: 15 minute AMRAP: 100m run 15 jumping air squats KB Snatches, 6L/6R KB Push Jerks, 4L/4R

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