WODs for Thursday 3/28/13

KB Class WOD: 3 rounds 15x Push-ups – chest to deck or from barbell placed 8 holes from bottom of the rack. 30x KB sumo deadlift high pull 70/55 Row 15 calories 30x Russian KB swings 70/55

CF Class WOD: Strength: Weighted Stationary Dips or Negatives if unable to do Dips 4×8

Coaching Point: Note elbow pits forward to externally rotate the arm for good shoulder position. ROM: Shoulders below elbows and then up to full extension of the elbows. For a negative dip, jump into the starting position, hold at the top and then slowly yourself back down.

Met-Con: 4 Rounds for max reps of: 30 second AMRAP Mountain Climbers (if you are doing 13.4 on Friday) or Hang Power Cleans (135/95 or 55%) 30 seconds rest 30 second AMRAP Air Squats 30 seconds rest 30 second AMRAP Double-Unders 30 seconds rest

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