WODs for Saturday 11/30/13

3
Dec

WODs for Saturday 11/30/13

CF Class WOD: Strength: Back Squat 2×5 Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5-10lbs from previous squat day

Met-con: AMRAP 10 5 Power Cleans (135, 95#) 10 Push-ups 15 Air Squats

KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5lbs from previous squat day

Met-con: 4 ROUNDS

30 Alternating Kettlebell Clean & Jerk 300M Row

Competitor: 70/55 Rx: 55/35

CFKids Class WOD: Skill: handstand holds

Fran! (scaled)

CF Striking Class WOD:

FGB Style
3 Rounds
Slamballs
Combo (1-2-3-4)
Kettlebell Swings
G+Ps
Burpees
Sledge Strikes
Rest 1 minute between rounds
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