WODs for Wednesday 9/18/13

CF Class WOD: Strength: Overhead Squat 4×2 1st set 80% of max 2nd set 85% of max 3rd set 90% of max 4th set 95% of max

Met-con: 30x GHDs Deadlifts (225/165) DUs OHS 95/65 Pull Ups

KB Class WOD: Strength:

Farmer’s Carry – dual KB, racked position.

50 feet 1-1-1-1-1

Met-Con:

15-12-9

Push-ups KB Thrusters 35/25 (Dual KB’s) Sit-ups 200m Run

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