WODs for Monday 9/30/13

1
Oct

WODs for Monday 9/30/13

CF Class WOD: Met-con: 3RFT 10 Back Squats (BW/75% BW) 10 Pushups rest 1 min 3RFT 5 C&J (BW/75% BW) 5 C2B rest 1 min 3RFT 10 Deadlifts (BW/75% BW) 10 GHDs

KB Class WOD: Met-con:

3 ROUNDS

Round 1: 40 PULLS ON ROWER 30 RUSSIAN SWINGS 10 PUSH UPS

Round 2: 30 ROW 30 RUSSIAN SWINGS 10 PUSH UP

Round 3: 20 ROW 30 RUSSIAN SWINGS 10 PUSH UPS

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