WODs for Thursday 3/20/14

21
Mar

WODs for Thursday 3/20/14

CF Class WOD: Strength: 3 Rounds Split Jerk, 5 reps (find a moderate weight that you will continue to build on) Rest 1 minute Prisoner Squats against wall, 10 reps Rest 1-2 minutes

Met-con: 10-8-6-4-2 Press (50% 1RM) Strict Chinup * 20 squats before each couplet *rest 3 minutes* 6:00 AMRAP: 10 Dumbbell Snatches 50/30 5 Burpees 10 AbMat Sit-ups

KB Class WOD: Strength: 2 Rounds KB Jerk, 5 reps (try to increase by 5lbs from previous time) Rest 1 minute Prisoner Squats against wall, 10 reps Rest 1-2 minutes

Met-con: 5 rounds 12x KB snatch 55/35 25x Double unders Row 250m

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