WODs for Monday 1/7/13


WODs for Monday 1/7/13

Today was the first Monday of the month which means it was a test day for our CFitters to test their strength in their CF Total.  Since October we have been focusing on skills and strength components along with shorter metcons each month and MAN did we see the progress today.  PRs all over the place.  That PR Bell was ringing at every class.  WAY TO GO!!!

No worries to our KBellers.  Your strength testing is coming.  Stay tuned!!!

CF Class WOD: Test Day “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

KB Class WOD: 40-30-20-10x reps KB swing 55/35 Alternating floor press 30/20 Alternating Clean 55/35

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