WODs For Wednesday, 8/21/13

22
Aug

WODs For Wednesday, 8/21/13

CF Class WOD:

Strength:

High Bar Back Squat 3×3 80-85% of max

Met-con: Diane Ladder AMRAP – 12

3-6-9-12-15-18-21 … etc.

Deadlift (225 / 155#) Handstand Push-Ups

*Scale as needed – go up as far as ladder as you can in 12 minutes

KB Class WOD:

Strength:

Turkish Get-Up 2-2-2-2

Met-con:

For time: Row, 200 m — then — 30 Power Swings 55/35 5 Burpee Pull-Ups 20 Tactical KB Lunges, 55/35 5 Burpee Pull-Ups 20 Power Swings 55/35 5 Burpee Pull-Ups 30 Tactical KB Lunges then: Run 600 meters

[gallery ids="42119,42120,42121,42122,42123,42124,42125,42126,42127,42128,42129,42130,42131,42132,42133,42134,42135"]]]>