WODs for Wednesday 7/10/13

CF Class WOD: Strength: Push Press 5,3,2

5 reps should be done around 75% of your max, 3 reps around 85% of your max, and 2 reps around 95% of your max

Coaching Points: Check out page 21 our Exercise Manual for proper form and technique.

Met-con: 5 Rounds For Time 10 Pistols (5 ea side) 15 GHD Sit Ups 200 Meter Run Rest 1 Min

KB Class WOD: Strength:

Floor Press 3-3-3

Coaching Point: Check out page 28 of our Exercise Manual for proper form and technique.

Met-con:

Met-con: 4 rounds for time: Row 250 meters 10/10 – 1 Arm KB Power Clean to Press 55/35 10 Slam Balls

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