WODs for Saturday 12/29/12


WODs for Saturday 12/29/12

So something funny came from today’s WOD.  It called for 65% body weight but is that pre-holiday body weight or post holiday body weight.  🙂

CF Class WOD: Strength: Deadlift 3×3 85-90% of max

Met-Con: As many rounds as possible in 15 minutes:

5 Strict Pull Ups 7 Push Press @ 65% of body weight 9 Knees to Elbows

KB Class WOD: One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 55/35

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform 10 Burpees

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