WODs for Wednesday 1/22/14

24
Jan

WODs for Wednesday 1/22/14

Partner Wednesday!!

CrossFit Class WOD: Partner WOD…one works at a time. Reps split evenly. 30 Clean & Jerks 60 Pull-ups 40 Back Squats 80 Push-ups 50 Deadlifts 100 Air Squats 50 Bumper Plate Ground To Overheads 100 Burpees

Scaling Options: Barbell Movements: Rx:  135/95

Ground to Overhead: Rx:  45/25

KB Class WOD: Partners Split Reps evenly. Burpees are completed together.

Met-con: 3 Rounds for time: 28 Goblet Squats 28 KB Strict Overhead Press – 14 each arm 28 Step-Ups 28 Ball Slams 28 Lunges – Bar in the front rack Every minute do 2 burpees

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