WODs for Saturday 9/7/13

10
Sep

WODs for Saturday 9/7/13

CF Class WOD:

Strength: Push press 3-3-3-3-3

Met-con: As many rounds and reps in 6 minutes of: 15 pullups, chin over 150 meter run

6 minutes of rest, then: As many rounds and reps in 6 minutes of: 15 push presses, 95/65lbs 250 meter row

KB Class WOD: Strength: KB Push Press 3-3-3

Met-con: 3 rounds for time of: 10/10 KB Shoulder Presses (use 65-70% of heaviest weight used for Push Presses) 20 Swing Releases 55/35 10 Burpee Broad Jumps

CF Striking Class WOD:

“Triple Trouble” Teams complete in rotating fashion: 15 RFT 100 ft Prowler Push (90/50) 10 Combos (1-2-1-2) Rest 1 min 15 RFT 10 Slamballs 10 Front Kicks Rest 1 min 15 RFT 10 DB Snatches (40/20) 10 Knee Combos

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