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WODs for Saturday, 5/3/14

5
May
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WODs for Saturday, 5/3/14

Strength: 

3 Rounds Front Squat, 5 reps (try to increase by 5-10lbs from previous squat day

Choice of Barbell or KB Front Squats,

if using KB’s, it’s 5 per arm or Dual bells Rest 1 minute Farmer’s Carry, 100 feet, rack position Rest 1-2 minutes

Met-con: 15 minute AMRAP 9 Pull ups 12 Push Press 95/65 for Barbell or 55/35 for KB 200 meter run

Stretch: Full Body Stretching Series #6

CF Striking  WOD:

Swing in: 2000/1500 (Russian) Then 100 Hammerfists 10 Deadlifts (135/95) 80 Combos (1-2) 10 Hang Power Cleans 60 Knees 10 Jerks 40 Roundhouses (split legs) 10 Power Cleans 20 Combos (rear elbow-lead elbow) 10 C&JsPick a bar weight and stick with it.
The swing is russian swings to equal that many pounds.  Example men swing a 70 lb 28 times to meet weight.
CFKids WOD:
12 min 200 m run 50 m farmers carry 50 m overhead carry 20 walking lunges
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