WODs for Thursday 1/9/14

10
Jan

WODs for Thursday 1/9/14

CF Class WOD: Strength: Bench Press

3×5 – try to increase 5-10lbs from previous squat day

Met-con: For time: 10 BB lunges/leg (135/95) 50 DUs 8 BB lunges/leg 40 DU’s 6 BB lunges/leg 30 DU’s 4 BB lunges/leg 20 DU’s 2 BB lunges/leg 10 DU’s

Scaling Options: Rx: 135/95 Pack: 95/65

KB Class WOD: Strength: Floor Press 2×5 (R/L)

Met-con:

Run 400 meters: then:

30-20-10: Power Swing Tactical Lunges Sit-ups

then: Run 400 meters

Scaling Options: Rx: 55/35 Pack: 35/25 Puppies: 25/15 Buttercup: 5-10lbs

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