WODs for Monday 12/9/13


WODs for Monday 12/9/13

KB Class WOD: Strength: Military Press, 2×5 R/L Try to increase by 5lbs from previous Military Press Day.


4 Rounds:

20 Goblet Squats, hold the bell by the bell 10 Russian swings Single Armed Swings, 5L/5R


If you put the bell down during a round that’s 3 burpees for every time the bell hits the ground. Do all of your burpees at the end of each round before starting the next round.

CF Class WOD: Strength: Shoulder Press 3×5 Increase by 2.5-5lbs from previous shoulder press day.

Met-con: “Black Widow” 30 – 20 -10 Power Cleans KBS

Competitor: 155/105, 70/55 Rx: 135/95, 55/35

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