WODs for Saturday 12/14/13

16
Dec

WODs for Saturday 12/14/13

CF Striking WOD: EMOM for 8 Even – 10 KB swings / 10 (1-2-3-4) Odd – 10 Slamballs / 10 Knee Combos

Rest 2 min

5 RFT 5 DB Burpees 10 Sledge Strikes 15 Feet-Floor Combos 20 Double Unders

CF Class WOD: Strength: Back Squat

3×5 Try to increase by 5-10lbs from previous squat day

Met-con:

5 Rounds For Time: 500 Meter Row or 400 meter run if rowers are not available 30 Abmat Sit Ups

KB Class WOD: Strength: Dual Bell Front Squat or goblet squat

2×5 Try to increase by 5-10 lbs from previous squat day

Met-con: 3 Rounds

200m run 25 Power Swings 5 Burpee Broad Jumps 100 Jumpropes or 30 Double Unders

Scaling Options: Competitor: 70/55 Rx: 55/35

CFKids Class WOD:

5 10 15 20 2 rds, kids choice

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