WODs for Saturday 12/15/12

17
Dec

WODs for Saturday 12/15/12

Today was not necessarily about the WODs but about Murph’s warm up exercise.  Click to enlarge the CF Class Postings picture.  🙂

CF Class WOD: Strength: Barbell Row 3×5 75-85%

Met-Con: 10 Kettlebell Swings (55/35 lbs) – scale as needed 5 Box Jumps (24/20″) – scale as needed 1 Squat Clean Thrusters (135/95 lbs) – scale as needed

15 Kettlebell Swings 10 Box Jumps 2 Squat Clean Thrusters

20 Kettlebell Swings 15 Box Jumps 3 Squat Clean Thrusters

25 Kettlebell Swings 20 Box Jumps 4 Squat Clean Thrusters

30 Kettlebell Swings 25 Box Jumps 5 Squat Clean Thrusters

KB Class WOD: 4 rounds: Alternating, 10 per arm for each exercise 10x Clean (55/35) 10x Windmill 10x Snatch 10x Press

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