WODs for Thursday 1/19/12

21
Jan

WODs for Thursday 1/19/12

We just made KB that much more challenging with the KB Complex and the same thing goes for our CFitters who had to take “Fran” to the next level with “Rowing Fran”

KB Class WOD:

KB Complex

3 reps L/R 2 reps L/R 1 rep L/R

KB Power clean Front squat Snatch Thruster

Move up in weight each set

CF Class WOD:

“Rowing Fran” For time: Row 1000 meters 95/65 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95/65 pound barbell Thruster, 15 reps 15 Pull-ups Row 500 meters 95/65 pound barbell Thruster, 9 reps 9 Pull-ups

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