WODs for Tuesday 9/3/13


WODs for Tuesday 9/3/13

CF Class WOD: Strength: Front squat 5×3 work should be completed be around 75-85% of max

Met-con: 15-12-9 reps for time of: Strict Pull-ups Thrusters, 135/95lbs – **use approximately 80-85% of weight used for Front Squats **If you have to use a band to do the strict pullups, that is preferable to using a kip.

KB Class WOD: Strength:

3 Second Pause Kettlebell Goblet Squat: 5×3


10 Minute AMRAP:

3x Dual KB Thrusters 6x Dual KB Swing 9x Push-Ups

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