WODs for Wednesday 6/5/13

6
Jun

WODs for Wednesday 6/5/13

CF Class WOD: Strength: Bench Press 3×5 – 75% of max

Met-con: As many rounds as possible in 6 minutes. Front squats** (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 35lb goblet squat with kb or db) 100 meter sprint

Starting with 2 squats the first round, do 4 squats the second, 6 squats the third. Keep adding two squats each round until the 6 minutes is up. *Women’s Rx **The weight must be cleaned from the floor every round.

KB Class WOD: Met-con: KB Sumo Deadlift High Pull/Sprint Ladder: 15 minute cap

1 KB Sumo Deadlift High-Pull 70/55 100m Sprint 2 SDHP 100m Sprint 3 SDHP 100m Sprint …etc…

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