WODs for Wednesday 11/30/11


WODs for Wednesday 11/30/11

A little strength WOD for the KBellers then hit it hard with a met con.  Never boring at CF!!

CF Class WOD: Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95/65 pounds, 21 reps Pull-ups 15 reps

KB WOD: KB Front Squat 3-3-3


10min AMRAP 8 Ring Dips 15 1/2 rotation switch

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