WODs for Thursday 11/21/13

22
Nov

WODs for Thursday 11/21/13

CF Class WOD: Strength: Bench Press

2×5 – 55-60% of max

Met-con: ” Loco” 5 Rounds For Time: 10 Deadlifts (245, 165) 40 Double Unders

Scaling Options for Deadlifts:

Rx: 245, 165 Pack: 185, 135 Puppies: 135, 95 Buttercups: 95, 65

KB Class WOD: Strength: Floor Press 3×3 (3 reps R/3 reps L)

Met-con: 10 Rounds: 35/25lbs

1 One-Arm Swing (r)

1 KB Clean (r)

1 KB Front Squat (r)

1 Shoulder Press (r)

1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1. Switch back to right hand and begin round 2…

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