WODs for Saturday, 12/28/13

CF Class WOD:

Strength: Power Clean 3×3

Met-con: Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 One-legged squats

KB Class WOD:

Strength:

Dual KB Clean: 3×3

Met-con: 12 Minute AMRAP:

3 Pull-Ups 6 Push-Ups 9 Russian Swings

CF Striking WOD:

10 Rounds 5 BJ (24/20) 5 Combos (1-2-3-4-5-6) 5 Squats

Rest 1 minute

10 Rounds 5 Ring Rows 10 Knee Combos 5 Pushups

Rest 1 min

10 Rounds 3 Combo (1-4-3) 50′ shuttle 3 Combo (2-3-4) 50′ shuttle

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