WODs for Thursday 10/31/13


WODs for Thursday 10/31/13

CF Class WOD: Strength: Clean Complex: Squat Clean, Hang Squat Clean, Jerk. 5×2 As heavy as possible in perfect form

KB Class WOD: Strength:

KB Strong Cycle 4 minute Clean and Jerk Test: Should be heavy.

One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.

Holiday Halloween Met-con:

As many rounds as possible carrying a pumpkin in 8 mins of: 200 m Run 10 Sit Up (Abmat)s 20 Thrusters 30 Walking Lunges 40 Step Ups – 20inch box If your pumpkin touches the ground at anytime after the AMRAP begins it is an automatic 20 burpee penalty.

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