WODs for Saturday, 2/1/14

4
Feb

WODs for Saturday, 2/1/14

Mystery Saturday!! Just show up and do the work!!

CF Class WOD:

Strength: Back Squat 3×5 Try to increase by 5-10lbs from previous squat day

Met-con: 3 rounds for time of: 200 m Run Rest 1 min 200 m Row Rest 1 min

**These should be all out efforts on the run/row**

KB Class WOD:

Strength: 2×5 Dual KB front squat or goblet squat

Met-con: 7 one minute rounds of 30 American swings 35/25

Rest one minute between rounds

If you don’t get all 30 swings, sprint 50ft for every miss during the 1 minute rest between rounds

CF Striking WOD:

EMOM – 5 5 burpees 10 (1-2-1-2) Rest 1 min EMOM – 5 6 Slamballs 15 Knee Combos Rest 1 min EMOM – 5 7 Wallballs 10 Front Kicks (split) Rest 1 min EMOM – 5 8 KB Swings 10 (3-4)

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