18
Dec
WODs for Tuesday 12/17/13
CF Class WOD: Strength: Back Squat
3×5 Try to increase weight by 5-10lbs from previous squat day
Met-con: Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots
Rest exactly 2 minutes, and then,
Complete as many rounds and reps as possible in 5 minutes of: 10 Sit-Ups 20 Mountain Climbers (each step is one rep)
KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat Try to increase the weight by 5lbs from previous squat day
Met-con: WOD 1: 8 minute tabata
4 mins taters 4 mins 2 hand release
w 25/35 m 35/55
WOD 2:
15-12-9
Burpees Russian Swings Ring dips
55/35
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