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

[gallery ids="47419,47420,47421,47422,47423,47424,47425,47426,47427,47428,47429,47430,47431,47432,47433,47434,47435,47436,47437,47438,47439,47440,47441,47442,47443,47444,47445,47446,47447,47448,47449,47450,47451,47452,47453,47454,47455,47456,47457,47458,47459,47460,47461,47462,47463,47464,47465,47466,47467,47468,47469,47470,47471,47472,47473,47474,47475,47476,47477,47478,47479,47480,47481,47482,47483,47484"]]]>