WODs for Thursday 12/19/13


WODs for Thursday 12/19/13

Mystery Thursday! Just show up and do the work!

CF Class WOD:

Strength: Power Clean 3×3

Met-con: 3 Rounds For Time: 20 Power Cleans – use approximately 70-75% of weight used for strength work 40 Abmat Sit Ups Immediately After The Three Rounds… 500 Meter Row Score: Time it takes to complete all three rounds plus the 500 meter row

KB Class WOD:

Strength: Dual KB Clean: 3×3

Met-con: 5 Rounds:

12 push press, total, 6/6 100 meter sprint 8 tactical lunges

Scaling Options: Competitor: 55/35 Rx: 35/25

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