WODs for Thursday 11/7/13


WODs for Thursday 11/7/13

CF Class WOD: Strength: Test Day Test Day “CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Everyone is a Big Dawg today in that we want you to get on the barbell and perform the movements, if possible with experienced eyes on you.

Treat this as a WOD, not a competition, so be smart in your approach and listen to your body.

BONUS WOD: As many rounds as possible in 7 minutes. 1 rope climb (Competitor: 1 legless rope climb for as many rounds as possible) Rx: 1 rope climb, Pack/Puppies/Buttercups: 2 beginner rope climbs 10 clean and jerks – or ‘ground to overhead’ (Competitor: 155/100-105, Rx: 135/95, Pack: 95/65, Puppies: 75/55 Buttercups: 65/45

KB Class WOD: Test Day:

KB Total:

Dual Bell Front Squat or goblet squat, 1 rep KB Military press with each hand, 1 rep TGU each hand, 1 rep

For those that already completed the test day on Monday, they will complete a 3×3 for one of the KB Total strength movements of their choice and then complete the following Bonus WOD.

BONUS WOD: As many rounds as possible in 8 minutes of: 20 abmat sit ups 15 kettlebell swings (Rx: 70/55lbs, Pack: 55/35lbs, Puppies: 35/25) 10 pull ups

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