WODs for Friday, 4/11/14

13
Apr

WODs for Friday, 4/11/14

CrossFit WOD:

Strength:

3 Rounds Single Arm Press, 5/5 Rest 1 minute Super Slow Air Squat 10 reps, 5 seconds down, 5 seconds up Rest 1-2 minutes

Met-con:

5 rounds for time of: 5 Squat Cleans @ 65% of 1RM Run 100m 10 GHD Sit ups

Kettlebell WOD: Strength:

3 Rounds Single Arm Press, 5/5 Rest 1 minute Super Slow Air Squat 10 reps, 5 seconds down, 5 seconds up Rest 1-2 minutes

Met-con: 4 rounds for time: 25 KB Deadlifts 20 Goblet Squats 15 KB Swings

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