30
Dec
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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