WODs for Saturday 3/1/14

3
Mar

WODs for Saturday 3/1/14

CF Class WOD: Strength: Back Squat

Try to increase by 5-10lbs from previous squat day

Met-con: 10 minute AMRAP

200m Run or 250 Row

:60s Plank

KB Class WOD: Kettlebell: Strength: 2×5 Dual KB front squat or goblet squat

Met-con: Complete 5 rounds for time:

10 One Arm KB Power Snatches (5RT/5LT) – 50 meter Sprint

Rx: 55/35

CFStriking Class WOD:

4 Rounds 10 Roundhouses (L) 10 DB Snatches (L) 40 Ground and Pounds 10 DB Snatches (R) 10 Roundhouses (R) Rest 2 minutes 5 Rounds 10 seconds (1-2) 20 seconds off 10 seconds burpees 20 seconds off 10 seconds knees 20 seconds off 10 seconds Situps 20 seconds off

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