WODs for Monday 7/8/13


WODs for Monday 7/8/13

How high can you jump?  Every tested it before?  Our CFitters were challenged with a 12″ to 24″ jump option.

CF Class WOD: Strength: Front Squat 4×2

1st set at 80% of max, 2nd set at 85% of max, 3rd set at 90% of max and 4th set at 95% of max

Met-con: As many rounds as possible in 15 minutes:

5 Ground to Overhead – 135/95lbs 10 Push Ups 10 Jump Touches – Buttercup 12″, Puppies 16″, Pack 18-20″, Big Dawgs, 24″

KB Class WOD: Strength: 5 Second Pause Kettlebell Goblet Squat: 5×5

Met-con: KB weight is 35/25 Sprint 100m 21x Snatch, left arm 10x Push-ups 21x Snatch, right arm 15x Push-ups 21x Thruster, left arm 20x Push-ups 21x Thruster, right arm Sprint 100m

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