WODs for Saturday 11/23/13

CF Class WOD: Strength: Power Clean

3×3 Power Clean

Met-con: “Four Score” 500 Meter Row – (sub with 400 meter run if needed) 21 Clusters 500 Meter Row 15 Clusters 500 Meter Row 9 Clusters

KB Class WOD: Strength:

3×3 KB Clean R/L

Met-con:

3 Rounds: 15 2 Hand Release Push-Ups Partner Wheelbarrow walk (40 feet) 5 Burpee Box jumps

CFKids Class WOD: Skill: push press WOD 7 min 5 tire jumps 7 burpees 9 sit ups 12 du/jump rope

[gallery ids="46041,46042,46043,46044,46045,46046,46047,46048,46049,46050,46051,46052,46053,46054,46055,46056,46057,46058,46059,46060,46061,46062,46063,46064,46065,46066,46067,46068,46069,46070,46071,46072,46073,46074,46075,46076,46077,46078,46079,46082,46083,46084,46085,46086,46087,46088,46089,46090"]]]>