WODs for Friday 5/20/11

Whoa!  Whoa! Whoa!  The kettlebells are a flyin’….better watch out the KBellers are swinging and releasing their kettlebells!!

KB Class WOD: 5 Rounds:

20 russian swings 10/10 cleans 10 two hand release

CF Class WOD: WOD: Deadlift 3-3-3-3-3 reps.

Bonus WOD: BONUS WOD: As many rounds as possible in 7 minutes. 7 hang power cleans (Advanced: 135lb, Intermediate*: 95lb, Novice: 55lb) 15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/8ft) 15 abmat sit ups

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