Workout of the Day (WOD)

Wednesday 1/8/14

We will have an 8pm CF Open Class tonight.  We will repeat 11.3 CF Open WOD which is 5 Minute As Many Reps as Possible of Squat Clean & Jerks.

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Strength:
Strict Weighted Pull-Ups 5 sets of 3 reps

WOD:
5 Rounds
8 KB Snatch (55/35 each arm = 1, so 4 on left then 4 on right) Newer people do 16 KB Swings (55/35)
8 Double Push-Up Burpees
8 Weighted Sit-Ups (45/25)